Home cucina naturale SCHISCETTA ZERO WASTE: IL TUO PRANZO AL LAVORO BILANCIATO & SOSTENIBILE!

SCHISCETTA ZERO WASTE: IL TUO PRANZO AL LAVORO BILANCIATO & SOSTENIBILE!

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schiscetta zero waste

Mangiare fuori casa tutti i giorni può essere impegnativo, costoso o semplicemente non adatto alle nostre esigenze.

Perché allora non prepararsi la schiscetta da casa con ingredienti di qualità?

In alcune culture è normale portare con sé al lavoro un contenitore contenente il pranzo preparato a casa. Quella del bento è una pratica quotidiana considerata non solo salutare ma anche economica e non da meno…ecologica!

Se il tempo non c’è, come sempre, l’importante è organizzarsi in anticipo! Un metodo molto utile è quello del Meal Prep, dedicando in cucina alcune ore del sabato o della domenica per preparare le basi per il menù settimanale che si consumerà dal lunedì al venerdì! Per avere la spesa sempre fresca e con prodotti biologici e a filiera corta, puoi farla on-line e riceverla direttamente a casa con CORTILIA.

contenitore d'acciaio con frutta e verdura

In questo modo si organizza meglio la spesa e si hanno a disposizione le basi per il menù della settimana, con il vantaggio di:

  • Avere sempre a disposizione pasti genuini e freschi.
  • Azzerare lo spreco alimentare, riducendo la spesa.
  • Mangiare sempre e solo quello che si vuole!

Come fare? Semplice! E’ sufficiente dedicare qualche ora in cucina durante il fine settimana e la mattina prima di uscire di casa, per avere 5 pranzi e 5 cene pronti per riempire le tue schiscette e poter sempre gustare pasti nutrienti e leggeri come piace a te!

Scopri come organizzare al meglio  il tuo MEAL PREP passo dopo passo qui!

due contenitori d'acciaio con verdura e frutta

 

Ecco cosa mettere nella schiscetta per renderla un pasto completo e bilanciato!

La Dietista Verdiana Ramina spiega come rendere la tua schiscetta un pasto equilibrato e completo passo dopo passo!

Bilanciare i pasti è la base da cui partire per scegliere il menù, le ricette e gli ingredienti da acquistare, salva il tuo tempo acquistando la tua spesa su CORTILIA.

Come rendere la schiscetta zero waste:

  1. Completa il piatto sulla base delle indicazioni del “piatto sano della salute” così composto:

– 1/2 piatto deve essere composto da verdura cruda o cotta.

– 1/4 del piatto deve essere composto da cereali (pasta, riso, orzo, farro, quinoa, pane, cous cous ecc).

– 1/4 del piatto deve essere composto da una fonte proteica (carne, pesce, legumi, formaggi e uova).

  1. Importante! Ricordati di condire il tuo piatto con una fonte di grassi (olio extravergine di oliva, semi oleosi o mezzo avocado) che forniscono il giusto apporto di grassi ma non esagerare con le quantità!

  1. Completa il pasto con una porzione di frutta fresca se lo desideri o consumala negli spuntini della giornata. A metà mattina e a metà pomeriggio.

  1. Accompagna il tuo pasto con una buona dose di acqua fresca, che dovrai ricordarti di bere anche durante tutto l’arco della giornata.

NOTA BENE! Questa è la combinazione ideale ma non significa che debba essere sempre mantenuto questo schema. L’importante è ricordare che mentre la quota proteica, quindi il secondo piatto, può non esserci, è fondamentale che sia sempre presente la quota di verdura e cereali.

contenitore d'acciaio con verdura

Attenzione alle porzioni nella preparazione della schiscetta zerowaste

Se eccedi con le quantità rischi di ritrovarti con una digestione appesantita compromettendo magari la tua giornata lavorativa, se limiti troppo le dosi potresti ritrovare con la fame che sopraggiunge dopo poco e che ti porta a ricercare magari alimenti dolci per compensare.

Qui di seguito la Dietista Verdiana Ramina ricorda le porzioni standard (dati LARN) che sono indicative ma che possono essere di valido aiuto per capire come comporre dal punto di vista delle grammature il tuo pasto!

Questo significa che per qualcuno le grammature potrebbero essere leggermente inferiori per altri leggermente superiori ma in linea generale questo è un ottimo strumento di misura.

Dati e Fonte:

http://www.sinu.it/public/20141111_LARN_Porzioni.pdf

COME COMPORRE LA TUA SCHISCETTA PERFETTA

Di seguito l’elenco delle grammature dei vari alimenti per comporre la tua schischetta perfetta!

  1. Carboidrati: Pasta, Riso, cereali (orzo, farro, ecc) 80 g, in alternativa si può consumare : patate 200 g oppure pane 50 g oppure cracker, grissini, taralli 30-40 g.

2. Proteine: carne 100 g oppure pesce 150 g, oppure formaggio fresco 100 g, oppure formaggio stagionato 50 g, oppure legumi freschi 150 g, oppure legumi secchi 50 g, oppure salumi 50 g, oppure tonno o sgombro in scatola 50-80 g, oppure uova 1 uovo.

3. Verdura tra cotta e cruda a piacere (attenzione non è considerata verdura la categoria patate e legumi fagioli, piselli, ceci ecc) 200 g.

4. Frutta fresca 150 g.

schiscetta d'acciaio con vari tipo di frutta

E’ importante ricordare che in alcune preparazioni non è possibile inserire tutta la quantità di verdura indicata dalla porzione, questo significa che la schischetta va integrata con una porzione di contorno a parte o magari un pinzimonio di verdura da consumare prima o in accompagnamento al piatto.

Come ricordato anche sopra la porzione di proteine può anche essere ridotta o può non essere presente quotidianamente ma è importante riuscire a comporre il pasto in questo modo per assicurarsi tutti i principi nutritivi sia a pranzo che a cena.

Adesso non ti resta altro che scegliere il menù e sbizzarrirti con le tue coloratissime schiscette!

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