How to eat well on lazy days: tips and recipes –

Consuming the right amounts of all the essential nutrients a human being needs in just one day can seem like a lot of work that we don’t always have the energy for. Not every day we manage to put together a complete dish that offers everything the body needs. With that in mind, here are some tips and tricks that can help you eat well even when you’re tired.

Before that, a caveat: nutrition is not the same for everyone. Although there are some more general indications, such as the ones we will give below, each person may need more or less food, depending on factors such as deficiencies, weight, lifestyle, whether there is an emotional condition or concern such as stress, among others. .

NECESSARY NUTRIENTS TO EAT WELL

According to nutritionist Fernanda Cosi, from São Paulo, there are nutrients that are essential for daily consumption and that can be found in natural foods. Are they:

Carbohydrates: roots (potatoes, cassava, sweet potatoes, cassava), rice, brown rice, bread, pasta, oats and quinoa;
Fats: seeds, vegetable oils, avocado, coconut, nuts and fatty fish (such as salmon, tuna and sardines);
Proteins: beef and pork (preferably lean), poultry (like chicken and turkey), fish and other seafood, eggs, dairy, soy, nuts, grains (like quinoa), legumes (like beans, lentils, chickpeas) beak), whey protein powder (whey), egg protein powder (albumin), vegetable protein powder (from pea, rice or almond);
Water: teas, natural juices and water;
Vitamins A, D, E, K, C and the B complex: vegetables, fruits and lean proteins;
mineral salts (magnesium, calcium, phosphorus, sulfur, sodium, potassium, chlorine, iron, selenium, zinc, manganese, chromium, copper, iodine, fluorine, molybdenum): iodized table salt, milk and other dairy products, nuts and seeds, vegetables, vegetables, fruits, coconut water, poultry, fortified breads and cereals, egg yolks, whole grains (such as brown rice), legumes.

HOW TO EAT WELL WHEN YOU’RE TIRED

1

Nutritious smoothie to ease

The smoothie, according to Fernanda, is a good option for those who don’t have much time to prepare meals or even for those who are not very familiar with the textures of greens, fruits and vegetables.

“It can be a practical and quick option to consume them, since it takes five minutes to prepare and has a creamy and velvety texture”, says the professional.

Thus, it is possible to obtain a number of nutrients at once.

See below two recipes indicated by her.

green smoothie
1 and a half cup of spinach leaves
1 cup of frozen mango
1 large banana
1 lemon juice
1 tablespoon Golden Flax Seeds
150ml of coconut water

Method of preparation:
Blend all the ingredients in a blender with the coconut water and serve immediately.

piña colada smoothie
1 cup pineapple
1 large banana
1 small bunch of alfalfa sprouts
1 glass of coconut milk
1 tbsp dry shredded coconut

Method of preparation:
Beat all the ingredients in a blender with the coconut milk and serve next.

two

Water for extra hydration

A good tip for people who have difficulty consuming a good amount of liquid per day is to add glasses of water to their routine, at intervals that would already occur. “You can, for example, drink 2 glasses of water when you wake up, one more before your morning snack, another before lunch and so on”, suggests Fernanda.

“Another tip to increase daily consumption is to keep water always at hand, having a large bottle by your side at all times, even if your work regime is home office”, she adds.

3

Eat vegetables at lunch

For a nutrient-dense meal, consider using any dark leafy greens as a base, as they are nutrient sources and just one cup will meet your daily need for vitamins A, K and C.

Then toss your salad with protein, veggies and some nuts or seeds, and finally add some healthy fats like an olive oil-based dressing, nuts, seeds or a few slices of avocado.

4

Quick and Smart Snack

Intermediate snacks are another time when you can take advantage of consuming a large amount of nutrients. “You can enrich simple preparations with vegetables, greens and fruits. For example, add crepioca with tomato slices or grated zucchini to your afternoon snack”, suggests the nutritionist. According to the professional, another good option is to add seeds and whey protein to your natural yogurt.

See recipe suggestions:

Crepioca with tomato or zucchini
Ingredients:
1 spoon of tapioca gum
1 egg
1 slice of mozzarella cheese
1 sliced ​​ripe tomato or grated zucchini
A pinch of salt to taste

Method of preparation:
In a bowl, beat the egg well.
Add the tapioca gum and beat again (you can beat it with a fork), until you get a homogeneous mixture.
Put all the contents in a slightly hot non-stick frying pan and keep it on low heat.
Leave for a few seconds and turn to gold on the other side.
Add the slice of cheese and slices of tomato or zucchini, season to taste and close like a crepe.

Yogurt with seeds and whey
Ingredients
1 natural low-fat yogurt
1 scoop of whey protein
1 cup of fruit of your choice
1 tablespoon chia seed

Method of preparation:
In a container mix the whey protein dose of the flavor of your choice with the natural yogurt and add the chopped fruits, sprinkle the chia and take it to the fridge before serving and enjoy

5

nutritious dinner

You’ll already be adept at preparing quick meals by the time dinnertime comes around. However, at that time you also need to remember to ensure a good amount of vitamins and minerals.

So the tip is: keep it simple by putting together a dish using the basic formula of protein, veggies, whole grains and a touch of healthy fat.

6

Dessert maybe?

Finally, end your day of nutrient-dense meals with a healthy dessert, like Fernanda’s two options.

Here, it is even worth using dark chocolate, which is rich in a number of important vitamins and minerals such as magnesium, iron, calcium, potassium, vitamin E and B vitamins.

banana candy
Ingredients
3 ripe bananas
4 tablespoons wholegrain peanut butter
1/2 cup dark chocolate
2 tsp coconut oil (to harden the chocolate)

Method of preparation:
Peel and cut the bananas into medium slices, stuff with peanut butter and cover with another slice of banana to make a sandwich. Keep doing this until all the banana slices are used. Place the banana sandwiches on a plate and place in the freezer to harden for about 1 hour. Melt the chocolate by adding coconut oil, take the frozen bananas out of the freezer and dip each piece of frozen banana into the melted chocolate to cover half of each piece. Return to freezer to harden and continue until all have been covered. After 15 minutes they will be ready to eat!

Avocado mousse with 100% cocoa
Ingredients
4 ripe avocados
1/2 cup 100% unsweetened cocoa powder
1/3 cup unsweetened almond milk
1/2 cup honey (optional)
2 teaspoons of vanilla extract
Pinch of salt (optional)

Method of preparation:
Place all ingredients in a food processor and blend on high speed until ingredients are combined.
Taste and adjust according to your personal preference. More almond milk if you want the mousse to be more liquid, more honey if you want it to be sweeter, or more cocoa powder if you want it to be more bitter.
Place in the refrigerator until serving time.