Nutritionists show what they have in the fridge to maintain their diet –

We asked four top nutritionists to open the fridge at home and show them how they actually take care of their food day to day. Make use of this technical assistance now so as not to slip in the diet and improve the result with the exercises.

Vanessa Leite, from Porto Alegre: snacks in portions

“I like to tell my patients that organization makes all the difference in the success of the diet. And I say that because it’s what I apply in my life. During the week, I have all my meals planned: for lunch, usually grilled chicken with brown or black rice and vegetables; for dinner, fillet of saint-peter with salad for a lighter digestion.

My secret for not getting out of line is to always have protein snacks close by – they are in the fridges at home and in the office and in the thermal bag that I take with me in the car, on trips and appointments on the street. And they help preserve muscle mass and stop the accumulation of fat. I’m a big fan of whey protein, which I use post-workout, shaken with water (I already have it portioned in my shaker every day), but also in morning and evening snacks, mixed with a soy-based drink or in cake recipes , ice cream and mousse. I only dispense when I know I’m going to have dinner right after exercising.

Another wildcard food is natural yogurt, which I eat with whole grain granola (before working out) or low carb (when I want to compensate for some excess), or in a more rushed breakfast, combined with fruit.

And I don’t forget the liquids: I drink water all day long (a tip to get into the habit is to serve it in charming glasses, like I do in the office) and intersperse it with yerba mate tea, which speeds up the metabolism and helps oxidize fat. I drink it hot or cold (it lasts up to 12 hours in the fridge) and before working out – it’s great for gaining energy.”

Bruna Burti, from São Paulo: healthy frozen foods

“I’m not very good in the kitchen and I’m always in a hurry. I need to look for practical solutions so as not to neglect my diet. I like to have a green juice in the morning – my favorite is coconut water, kale, green apple, lemon, ginger and mint. When I don’t have time to prepare it right away, I substitute a bottle of cold-pressed juice, a method that preserves the properties of the ingredients.

I also leave fruits (mainly bananas and red fruits) frozen to mix with whey protein or vegetable coconut milk or nuts as an alternative for breakfast.

At lunch, I go to a restaurant by the kilo – it makes it easier to put together a balanced dish – or I order a healthy delivery. And, at dinner, I’m saved by semi-ready options in the fridge and freezer, like homemade chicken breast nuggets breaded in linseed (don’t use industrialized ones!) and functional quiches. Then, I prepare a mix of leaves and raw vegetables and have a complete meal.

In my freezer, there is also no shortage of açaí – I buy the frozen whole pulp (without syrup) and mix it with banana in the pre-workout – and chia buns, which I eat for breakfast on the weekends, with hummus, vegan cheese or eggs.”

Bianca Naves, from São Paulo: health and pleasure

“For me, eating has to combine, in the same proportions, health and pleasure. And give me energy for everyday commitments and physical activity. I am a supporter of the Mediterranean diet, which fulfills this desire and is simple to follow – based on fresh vegetables, cereals, lean meats, cheeses and olive oil. I try to balance these items at every meal.

My breakfast always has seasonal fruit and wholemeal bread with ricotta or cottage cheese. For lunch, brown rice, beans, a protein (fish, chicken or lean red meat), a lot of salad with extra virgin olive oil and a glass of whole grape juice, which is a source of resveratrol, a powerful antioxidant.

At night, I go for scrambled eggs or an omelette, a legume (peas, lentils or chickpeas), quinoa and leafy greens. Red wine is sacred: three times a week, I drink a glass with dinner. In the snacks between meals, I include a dose of protein – it can be a whey shake, a protein bar or natural yogurt – to help with the results of the exercises.

A few months after the birth of my little girl (she is now 1 year and a half old), I went back to weight training and aerobics (alternating walking and running) to reduce fat and flaccidity and gain muscle mass. And, at supper, I always take a dose of hydrolyzed collagen combined with vitamin C.”

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Alessandra Feltre, from Belo Horizonte: alternatives to egg white, gluten and milk

“A few years ago I discovered that I am intolerant of all three items. These restrictions made me look for alternatives to balance the daily consumption of proteins, fats and carbohydrates, always keeping an eye on my physical activity focus: hypertrophy. I’m not a vegetarian, I eat organic chicken and fish (salmon and tilapia are my favorites), always grilled or roasted and seasoned with herbs (basil, chives, parsley and dill).

But, over time, I created vegan recipes that no longer leave my menu, like shiitake with finely chopped tofu in ghee butter with turmeric, ginger and rosemary. A good breakfast or snack option is avocado spread on gluten-free toast with a slice of grilled tofu.

To ensure vitamins and antioxidants, focus on the variety of vegetables, greens, fruits and fresh herbs. Every morning, before breakfast, I take an antioxidant shot that has green leaves (cabbage, arugula, watercress) mixed with a little water, lemon and ginger zest. And I bet big on my ‘longevity powders’: cardamom, turmeric, ginger, masala. The seasonings allow you to vary the flavor of the food, which is the secret to not getting bored with the recipes.”