5 TIPS FOR EATING WELL WHEN THERE IS NO TIME FOR COOKING

Don't have time to cook? Do you usually eat anything improvised? Because of the frenetic pace we lead today, it seems impossible to have a healthy diet if there is no time to cook. But, in reality, eating well and dedicating little time to cooking should not be incompatible concepts. Fortunately, there are ways to eat a healthy diet without spending long hours in the kitchen. Here are some tips to make your job easier.

How can I organize my weekly menu?

To achieve a healthy diet, it is essential to know the recommended frequency of daily and weekly consumption of different types of food.
-Vegetables: 2 servings per day.
-Rice, pasta and potato: 2 servings a week, prioritizing the integral ones.
-Pulses: 3 or 4 servings a week.
-White meat: maximum 3 times a week.
-Red meat: maximum 1 time per week.
-Fish: maximum 3 or 4 times a week.
-Eggs: every day if you want.
-Dairy and dairy products: 1 or 2 servings a day.
-Fruit: 3 servings a day.
-Nuts: 1 handful per day (20 or 30 g).
-Extra virgin olive oil: 3 or 4 tablespoons a day.

•  Planning, taking some time out of your week to sit down and make a list of the dishes you will eat during those seven days, can be one of the best investments of time you can make to eat healthily. Plus, this list of dishes will help you make your grocery list and ensure that you buy only those foods you really need so you don't have to throw away anything that has gone bad. First, choose the dishes you are going to cook. Then, organize them according to the time you have available per day or plan an order of preparation to do a complete batch cooking session for the whole week.
• Cook simple dishes. It seems very obvious, but if your routine doesn't allow you to cook elaborate dishes, make simple recipes with easy-to-find ingredients. Rice with pumpkin, rice salad with lentils, Cuba style rice, these are healthy cooking ideas and perfect for quick meals to take to work!
• The fridge and freezer will be our allies. The day of the week when we have more free time we can cook the entire weekly menu and store it in the freezer. It is important to write the cooking date on the container to calculate its shelf life since frozen food also spoils!
•  Shop for the "basics" and keep them in the pantry! Shopping can be a real headache - what do I buy, what do I cook, what if it expires? There are many things to consider when shopping, and many have a direct bearing on our health. You can't neglect to buy half a dozen eggs, seasonal vegetables, fresh and frozen fruit, a pack of rice and a pack of pasta, and legumes.
• Use a platinum silicone container for microwave cooking. In this container you can add foods and cook them directly in the microwave, from 5 minutes to 1 hour. It is a very practical and easy way to cook when you don't have much time.

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