Eating in the Canteen
On the other hand, for restaurateurs it is certainly not easy to associate the palatability and quality of food with a reasonable price. For this reason, in the most inexpensive canteens and restaurants there is a wide use of pre-cooked foods, artificial flavors and condiments such as cream and butter.
In these cases it becomes really easy to fall into temptation and make even gross food mistakes.
However, we all have stratagems to defend ourselves against poor quality or too fatty foods that risk making our waistline rise. As always we will analyze the question from the quantitative and qualitative point of view.
Which foods to choose?
WHO WELL BEGINS ... a nutritious and balanced breakfast allows you to start the day with vitality without letting us get tired and hungry at lunch break.
If the vegetable is a buffet, it is good to eat it before the other foods. In this way the digestive environment is prepared and, thanks to the presence of fiber with good satiating power, unnecessary binges are avoided.
FAST FOOD, NO THANKS ... it is better to stay away even if it must be recognized that lately "almost healthy" proposals have been introduced to satisfy the needs of an increasingly attentive public to health and health. If you really can't resist the temptation, at least try to avoid sugary drinks like coke or fried foods.
PIZZA, ONCE EVERYTHING ... pay attention to the pizza! It looks harmless but actually hides a lot of calories. To be precise this food, typically Italian, is not among the high-calorie foods but it is easy to consume large quantities (a medium-sized pizza weighs approximately 250-300 grams).
PAY ATTENTION TO USELESS CALORIES ... sugar in coffee, wine or sweetened drinks instead of water, adding oil or grated cheese and so on. Ten grams of sugar + 15 grams of olive oil + 20 grams of Parmesan +1 cola in a can bring, by themselves, approximately 400 Kcal.
EAT BALANCED ... white pasta makes you fat! The problem with pasta is that it is a little satiating and very caloric food (we are already at 360 kcal per 100 grams). However, if it is combined with della della fibre (vegetable) or fat and protein (meat and olive oil), the satiety index increases considerably. Pasta with tuna, olive oil and tomato is perfect, a great example of a balanced and balanced single dish. Even pasta with legumes and tomatoes is balanced, as well as pasta with minced meat and courgettes, to give examples. The carbonara pasta is less so (there are no vegetables), as is the one with oil (there are no vegetables and meat proteins).
Therefore, if the canteen proposes pasta with a varied dressing and not too rich in fats, it can be easily consumed as a dish. Otherwise better than meat, obviously not too greasy, with some bread and vegetables to taste.
CHECK THE PORTIONS ... company canteens must disclose the quantity of food they offer. For example, if you ask for a portion of raw ham, that portion will have a predetermined weight of TOT grams. This way you can control the total amount of food you eat.
IF YOU ORDER TO THE BAR ... a sandwich with a few leaves of lettuce and thin sliced meat is the best choice. Other healthy choices are, for example, a fruit salad and a few walnuts, a little bresaola with plenty of rocket and some flakes of parmesan.
BRING LUNCH AT HOME ... and always keep snacks close at hand. If you have the time to do it consider the idea of bringing you lunch from home. Certain foods such as a salad or brown rice with chicken and vegetables can be eaten safely cold.
PRICE, ENVIRONMENT AND STAFF: for the same price (difficult to think that a fixed menu for 10 euros is prepared with quality food) try to evaluate the way of asking staff. A dirty shirt is a sign of poor hygiene, a special menu for coeliacs or special dietary proposals instead emphasize the attention of the place.
EAT WITH CALM ... whoever is quick to eat .. sleeps to work! Eating in a hurry with the anxiety of returning to work or household chores as soon as possible makes it difficult to digest food. Not only that, as you probably know it takes about 20 minutes for the first signs of satiety to come to the brain. So those who eat quickly are inclined to gain more weight and work less because the digestive difficulties combined with overeating lower the threshold of attention and concentration.
TRY TO CHANGE ... now that you have learned which are the healthiest choices if the canteen or the restaurant give you the chance, try to change the menu. If for example one day you take meat the next you choose fish or legumes.
Of course, following a diet outside the home will also be complicated, but as you have seen with a little organization and good will, everything becomes easier.
Prevent deficiencies of folic acid
Those who eat in the canteen are predisposed to a lack of folic acid and other thermolabile vitamins. The habit of keeping food warm due to prolonged exposure to heat tends to degrade these vitamins. For this reason it is good to try to make up for this deficiency by consuming an evening meal full of possibly raw vegetables.
LOOK AT LEAST FOR BALANCING THE SITUATION WITH THE EVENING MEAL.
