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The health emergency caused by the Coronavirus and the consequent growth of smart working has significantly changed the habits of Italians even during the lunch break, today more complicated today to manage than in the past At the office.
This is revealed by recent research conducted by Praxidia for Elior, which showed that 39% of respondents who find it more difficult to manage the break while working from home think it is more complex to maintain a varied and balanced menu. Furthermore, 42% of these perceive the moment of the break also as less relaxing with the inability to really disconnect from work.
The sandwich diet conceived by Dr. Giusy June, a nutrition biologist in Florence, can help you plan your weekly menu in advance and save time preparing your meal, allowing you to relax before your afternoon work resumes.
The secret? The sandwich, in fact, good, healthy and gourmet. “As long as each meal is prepared taking into account not only the daily (but also weekly and monthly) energy needs of the person, but also the nutrients our body needs”, suggests the nutritionist. “What we bring to the table should generally consist of 50% of fruits and vegetables; for 25% from cereals and 25% from food of animal / legume derivation in order to supply energies and essential macro and micronutrients for the organism “.
The benefits of the sandwich diet
A sandwich can represent a healthy one single dish. With enormous advantages: “It reduces, in fact, the quantity of toppings necessary to flavor the meal ”, reveals Dr. June. “Plus, it’s much easier as well fast to prepare; it is practical and can also be consumed away from home; it concentrates flavors, aromas, colors and is very enjoyable. What’s more, it can create infinite recipes, thanks to its extreme versatility. If our sandwich meets all the requirements of a balanced meal, it can also be eaten how many times you want. Always bearing in mind that the more you vary, even with cereal derivatives, the better ”, advises the nutritionist.
How to make an ideal sandwich
An ideal sandwich must contain all the food groups (or almost) indicated for a healthy dish. “THE carbohydrates are represented by the sandwich itself – explains Dr. June -, then you have to insert a portion of vegetables (and also wanting fruit), a source mainly protein of animal or vegetable origin and a portion of fat. If it does not contain fruit, the sandwich can be followed by a portion of this food ”.
The ingredients of the perfect sandwich according to the nutritionist
- Bread. Any type of bread is fine. The fundamental rule is to prefer bread made from whole grains and to vary as much as possible.
- Vegetables. Any type of vegetable, to be chosen according to seasonality, can be inserted into a stuffed sandwich: the important thing is the preparation and cooking method. It is important, for example, that the vegetables are dry and deprived of excess water, to avoid dripping and wetting the bread. The grilled vegetables, grilled, baked, sautéed in a pan or steamed. But also stewed or blanched, as long as they dry well before composing. Green light also for leafy salads, although the bulk of the raw food prevents you from being able to add the ideal quantities. In these cases it is possible to consume the remaining salad as a side dish to accompany the stuffed sandwich. In autumn-winter foods such as slices of can make a difference in the composition of a sandwich pumpkin baked or au gratin mushrooms, but also blanched chestnuts, steamed broccoli or sautéed turnip greens. In summer we can add cucumbers, steamed green beans and grilled aubergines, but also grilled peppers and courgettes, confit tomatoes, radishes and rocket. You are spoiled for choice.
- Proteins. Always prefer legumes, fish, white meats or dairy products. And, on the contrary, reduce the consumption of red meats and cheeses and avoid the consumption of processed meats and fish.
MONDAY
BREAKFAST: 1 cup of milk; 1 slice of waffle; 1 fruit
MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit
LUNCH: Michetta stuffed with champignon mushrooms, cherry tomatoes, rocket and parmesan flakes, a drizzle of oil and oregano
AFTERNOON SNACK: 1 fruit
DINNER: Winter vegetable and chickpea stew; 2 tablespoons of raw oil
TUESDAY
BREAKFAST: Toast with a thin layer of jam or honey; ricotta cheese; 1 fruit
MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit
LUNCH: Arabic bread or pita filled with grilled zucchini, radicchio and smoked salmon, a drizzle of oil and thyme
AFTERNOON SNACK: 1 fruit
DINNER: Soup with vegetables and poached egg; 2 tablespoons of raw oil
WEDNESDAY
BREAKFAST: 1 cup of milk; Whole grains; 1 fruit
MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit
LUNCH: Ciriole with borlotti beans, black cabbage and fresh onion, a drizzle of oil and black pepper
AFTERNOON SNACK: 1 fruit
DINNER: Baked caponata with chicken nuggets; mixed salad; bread; 2 tablespoons of oil
THURSDAY
BREAKFAST: 1 cappuccino; 1 plum cake; 1 fruit
MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit
LUNCH: Mantovane with grilled squid, steamed turnip greens and black olives, a drizzle of oil and a pinch of paprika
AFTERNOON SNACK: 1 fruit
DINNER: Pasta with sauce of peppers and capers and fresh ricotta; 2 tablespoons of oil
FRIDAY
BREAKFAST: Fruit smoothie (milk, fruit, a square of chocolate); toasted bread
MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit
LUNCH: Oil sandwich with steamed broccoli, green olives, hard-boiled egg, a drizzle of oil and marjoram
AFTERNOON SNACK: 1 fruit
DINNER: Broad bean soup; mixed salad and croutons; 1 tablespoon of oil
SATURDAY
BREAKFAST: 1 muffin; Orange juice; 1 fruit
MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit
LUNCH: Stuffed turtle with grilled aubergines, confit cherry tomatoes and grilled tuna, a drizzle of oil and mint
AFTERNOON SNACK: 1 fruit
DINNER: Boiled beets; 1 portion of pecorino primo sale; mixed salad; bread; 2 tablespoons of oil
SUNDAY
BREAKFAST: 1 cup of milk; 2-3 wholemeal biscuits; 1 fruit
MORNING SNACK: 1 yogurt; 1 cereal bar; 1 fruit
LUNCH: Lasagna with lentil ragout
AFTERNOON SNACK: 1 fruit
DINNER: Grilled artichokes; cod in foil; mixed salad; bread; 2 tablespoons of oil
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