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Nutrition/dietary habits: Dietary points to be aware of in the “new normal”

 Isn’t it? Continuing an unfamiliar lifestyle can disrupt the rhythm of life, leading to sleep deprivation due to disturbances in the body clock and weight gain due to lack of exercise. Here are some points that you should pay attention to in your eating habits in order to adjust your life rhythm and live healthier.

Eat 3 meals a day properly

In order to adjust the rhythm of life, it is important to eat breakfast, lunch and dinner without fail and to maintain a regular lifestyle. In particular, breakfast plays an important role in preparing the body for physical activity, such as raising body temperature, supplying energy sources and nutrients, and preventing constipation. In addition, the lifestyle habit of waking up on time, basking in the morning sun, and eating breakfast adjusts the body clock, improves the quality of sleep, stabilizes mood, and leads to mental and physical health.

Don’t forget to hydrate

A lack of water in the body increases the risk of health problems such as heat stroke. Heatstroke can develop not only outdoors, but also indoors when you are not doing anything. Make sure you drink plenty of water before you get thirsty. Hydration is recommended at 1.2L per day. Also, when you sweat a lot, it is important to replenish salt with sports drinks.

Let’s make good use of ready-made meals such as takeout and delivery

It’s hard to cook every meal… In such a case, let’s make good use of ready-made meals such as lunch boxes and side dishes at convenience stores and supermarkets, takeout and delivery. The point is to choose a menu that includes staple food, main dish, and side dish. It is also important to “eat a variety of foods and ingredients evenly, and take a variety of nutrients in a well-balanced manner.” Let’s be conscious so that we can eat the following 10 food groups evenly.

When choosing a combination of staple food, main dish, and side dish

It will be easier to choose if you decide on a main dish and decide on the main dish and side dishes that go with it. If you don’t have enough vegetables, add another side dish or add a soup with lots of vegetables and seaweed. In addition, it is better to combine it with home-cooked meals instead of using all commercially available side dishes. If you add dishes that are different from usual, the width of the menu will also expand.

Example 1) The main dish is a source of protein, so you can use not only meat and fish, but also eggs and tofu.

Be careful not to eat too much between snacks and late-night snacks

Snacks are foods and drinks that serve as energy sources other than breakfast, lunch, and dinner. However, if you eat too much, you may lose the rhythm and balance of your meal, so you need to be careful. The amount of energy between meals should be within 200 kcal (kcal) per day.

how to choose a snack

for snacks

Instead of sweets and juices, we recommend foods that can compensate for the lack of nutrients in the day, such as milk and dairy products that supply calcium, and fruits that contain a lot of vitamins and dietary fiber.

Stock up on ingredients and use them wisely

Stock up on ingredients that can be frozen or stored for a long time, and make good use of them.

Food preservation method

Freeze one serving of rice

Boil and freeze leafy vegetables in small portions

Preserving vegetables as pickles (extends the shelf life)

Dip the aburaage in hot water, cut into pieces, and freeze.

Preserve (freeze) meat and fish with seasoning

Canned food, dried food, frozen food, instant food utilization recipe

Canned mackerel simmered in miso and grilled vegetables in foil

Ingredients: Canned mackerel simmered in miso, Japanese mustard spinach, shimeji mushrooms, butter

Place cans of komatsuna, shimeji mushrooms, and mackerel boiled in miso on aluminum foil.

Fasten the edges of the aluminum foil and bake in the toaster

put butter on top

salad udon    

Ingredients: Frozen udon, sea chicken, store-bought salad (recommended lettuce, tomato, etc.), mentsuyu, mayonnaise, bonito flakes, minced seaweed

Boil the frozen udon and tighten with water

Top with store-bought salad and sea chicken

Add mentsuyu (or dressing), mayonnaise, bonito flakes, and chopped seaweed

Vegetable Ramen

Ingredients: Instant Ramen, Cut Vegetables or Bean Sprouts, Boiled Egg, Roasted Sesame

Heat cut vegetables and bean sprouts in the microwave

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