Food is among the main expenses of Brazilian families. Ensuring healthy meals without weighing you down can be a challenge. This Wednesday (31), Nutritionist’s Day we point out some strategies that help you avoid food waste and get nutrient-rich foods spending less.
The Food Guide for the Brazilian Population, from the Ministry of Health recommends preference for natural or minimally processed foods, in addition to valuing plant-based varieties as the basis of diet.
Part of what is discarded in the preparation of meals can be used in new recipes, in addition to being good for health. Husks, stalks and food leaves in natura of plant origin, they are usually good sources of fiber and various nutrients and generally have fewer calories, contributing to health and disease prevention.
In the case of fibers, they are essential for the functioning of the entire gastrointestinal tract, which are the organs that make up the digestive system.
According to the book “In the kitchen with fruits, vegetables and vegetables”, prepared by the ministry in partnership with the Federal University of Minas Gerais (UFMG), consuming a particular food in its entirety represents the use of it as a whole, removing only the inedible parts.
Examples include kale, arugula and parsley stalks; beetroot, carrot, cauliflower and broccoli leaves; pumpkin and watermelon seeds, in addition to the skins, such as pineapple, as long as they are in good condition for consumption.
The consumption of bark and stalks requires adequate hygiene to reduce dirt and pesticides. Experts consider that foods that already show signs of mold or the appearance of rot should be discarded.
With an eye on the harvest
According to the Food Guide for the Brazilian Population, it is possible to save on the purchase of vegetables and fruits by giving preference to the varieties that are in season, which tend to have lower prices. Seasonal foods are usually fresher and more nutritious as well.
Buying these foods in places where there are fewer intermediaries between the farmer and the final consumer, such as grocery stores or retail stores, can also reduce costs. Another way to save is to buy directly from producers, at fairs or collective purchasing groups.
frozen food support
Nutritionist Isabella Lacerda says that cooking can be laborious, but planning a weekly meal helps reduce preparation time.
“If you take a morning, like a Saturday, you can plan and prepare meals that can be eaten during the week. When the night comes, you’re exhausted and you want something quick, you already have that soup ready in the fridge or a ‘fit’ lunch box”, she says.
Planning allows the preparation of food in large quantities, which can be frozen in smaller portions to be consumed throughout the days.
“By setting a weekly dinner, lunch, and Breakfastwhich can be done on a Saturday or Sunday morning, it is possible to change the habit of ordering delivery or eating ultra-processed foods for healthier options”, says the nutritionist.
Previously sanitized fruits and vegetables can also be frozen, speeding up the meal preparation process. In the case of frozen fruits, they can be used in juices and vitamins. Beans cooked in larger quantities in a single day can also be stored in the freezer for use in preparations made throughout the week.
In addition to separating food into jars and storing it in suitable spaces in the freezer or freezer, it is important not to wait for the food to cool before storing it in the refrigerator. When a food is frozen and then thawed, it should not be refrozen, due to loss of quality and risk of contamination by bacteria and other microorganisms.
Source: CNN Brasil
