When we think of “educating” we think of the formation of someone with respect to something in particular. Therefore, “re-education” is also aimed at learning a behavior. In this case, Food re-education refers to the process of changing food-related habits.
In particular, the goal is to learn how to eat correctly and healthily. Therefore, it is a method that develops gradually and should be recommended by a nutrition specialist. What is it about? How to apply it? Here we detail it.
Nutritional re-education: what is it about?
Dietary re-education is a strategy for losing or gaining weight. Indeed, It is also associated with positive health effects, as it favors the control of cholesterol, blood sugar and the prevention of certain diseases.
Of course, the intervention of a nutritionist is necessary, who is the most qualified specialist to modify eating habits on the basis of each person’s individual characteristics. In general, you can suggest a diet based on the following foods:
- Fruit.
- Vegetables.
- Whole grains.
- Seeds and nuts.
- Meats with low proportions of fat.
At the same time, involves the elimination or reduction of unhealthy foods, such as cakes, biscuits, bread, ultra-processed foods, among others.
Of course, it should be clarified that food re-education is not synonymous with meal restriction. It’s about learning to eat what we like, without neglecting our health. In this sense, eating habits are constantly adjusted to maintain them over time.
Nutrition rehabilitation step by step
There are crucial steps to be successful when applying nutrition re-education. However, this is not a substitute for the guidance that a healthcare professional can provide. Next, we detail them.
1. Set achievable goals
You have to put your feet on the ground. The objectives and commitments to be made with respect to new eating habits must be clear in their execution and scope. Furthermore, it must be understood that this is a process that requires time and dedication.
2. Don’t skip meals
The menu plan must be as complete and balanced as possible. You must respect 5 or 6 meals a day. This prevents the feeling of constant hunger or craving for food.
3. Re-educate the mind and reformulate tastes
When it comes to food, everyone’s tastes are different. For example, some people don’t like eating raw or cooked vegetables. However, by “re-educating” and leaving industrialized foods aside, we begin to be more aware of the nutritional importance of these foods.
That said, if some food is not to your liking, it’s worth cooking it in different ways to start accepting it and enjoying its benefits. This without neglecting the healthy foods that are enjoyed. Some cooking methods like baking and boiling are great options.
4. Eat 5 or 6 meals a day
Food re-education suggests eating 5 to 6 meals a day. That is, he suggests eating small portions every 3 hours. This is intended to avoid the hunger and anxiety that lead to overeating. Added to this, it offers other benefits.
A study note that a greater frequency of eating reduces the accumulation of fat in the body and regulates the circadian rhythm. Although further evidence is lacking, it is recommended that food be distributed as follows:
- Breakfast.
- Mid-morning snack.
- Lunch.
- Mid-afternoon snack.
- Dinner.
- Evening snack (optional).
5. Drink enough water
Daily water consumption is essential for maintaining optimal health. Fluids are lost through sweat, bowel movements and urine. Therefore, it must be replenished constantly to avoid dehydration.
Second Foundation Waterfall, It is recommended to drink between 1.5 and 2 liters of water a day. This amount can be spread over about 6 to 8 glasses of water.
In any case, factors such as age, gender, physical activity, weather conditions, pregnancy and breastfeeding are determining factors in the amount of water needed.
In any case, an optimal consumption of this drink offers benefits such as good digestion, body weight regulation, good kidney function, among others. Sure, It is advisable to avoid sugary drinks and industrialized juices.
6. Increase physical activity
Regular exercise is the best complement to a healthy diet. Specifically, it helps reduce stress, promotes a healthy weight, improves health markers, and maintains body shape.
However, it is important to start the practice gradually, based on your current physical condition. Otherwise, injuries may occur that later prevent it from being carried out.
7. Maintain social life
Food re-education does not imply removal from social events. Instead, it makes it possible to share with family and friends while having fun. It simply teaches moderation and better food choices.
Example of a weekly menu for food re-education
The best way to implement food re-education is through a consultation with the nutritionist. However, there are some examples of how meals can start to be improved for a healthier lifestyle. We see.
Monday
- Breakfast: coffee with milk + toast with butter and jam + fruit juice.
- Snack: skimmed milk with strawberries.
- Lunch: Beetroot salad with carrots + pork tenderloin with artichokes + mandarin.
- Snack: yogurt and granola bar.
- Dinner: tortellini Italian style + veal escalope with lettuce salad + banana.
Tuesday
- Breakfast: yogurt with cereal and chopped fruit.
- Snack: tea with skimmed milk and a portion of fruit.
- Lunch: Beetroot salad with carrots + spirals with turkey greens + baked banana.
- Snack: ham sandwich and liquid yogurt.
- Dinner: cold courgette cream + grilled hake + lettuce salad with corn + medlar
Wednesday
- Breakfast: milk with muesli and fruit juice.
- Snack: fruit yogurt with biscuits.
- Lunch: Stewed lentils with vegetables + ham croquettes with salad + honey orange slices.
- Snack: curd with dried fruit and infusion.
- Dinner: Fish soup with tagliolini + rustic tortilla and pear.
Thursday
- Breakfast: skimmed milk + toast with scrambled eggs + mandarin.
- Snack: Milk meringue with biscuit.
- Lunch: Cabbage, carrot and peanut salad + honey chicken with pumpkin creamed rice + jelly with chopped fruit.
- Snack: milk with biscuits
- Dinner: beans and potatoes sauteed with ham + grilled cuttlefish with grated carrot + baked apple.
Friday
- Breakfast: yogurt with fruit and nuts.
- Snack: milk and cereal bar.
- Lunch: tagliatelle casserole + grilled breast fillet with tomato and olives + apple.
- Snack: milk and cupcakes.
- Dinner: stew + roasted chicken leg + diced pear with honey.
Saturday
- Breakfast: peach and orange juice + skim milk + wholemeal toast w ricotta and jam.
- Snack: a portion of fruit
- Lunch: Stuffed artichoke bottoms and soft corn + roast beef with herbs and potatoes + fruit bowl with low-calorie ice cream.
- Snack: low calorie ice cream
- Dinner: onion soup + potato omelette with seasoned tomato + yoghurt.
Sunday
- Breakfast: fruit salad + coffee with milk + bread with avocado e ricotta.
- Snack: tea with milk and wholemeal biscuits.
- Lunch: Milanese rice + rabbit in sauce + kiwi and mandarin pairing.
- Snack: small cheese sandwich or fruit juice.
- Dinner: carrot cream + 4 seasons pizza + fruit salad.
What to remember about food re-education?
In short, “food re-education” means changing the eating habitswithout submitting to restrictions or strict diets. It is a useful way to improve your relationship with food to take care of your health and body weight.
However, its implementation may not be straightforward. For this reason, the ideal is to seek the support of a nutrition professional to find the appropriate strategies.
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