Cooking allows you to be more aware of your diet and ensure the hygiene and quality of the nutrients you consume. These recommendations will help you prepare your meals in the best way. 

Starting and maintaining a healthy diet is a decision that brings multiple benefits to your health: from from disease prevention and changing habits to saving money on food. Although it involves order and planning, once you implement it, it becomes a fundamental part of your routine. 

But how do you get started? Here are some tips to help you get started:

• Create your weekly menus so you know what you need to buy and in what quantities. This way you will avoid food waste.
• Take an hour to prepare your food for the next day. Make a meal prep (preparing and storing food so you have it on hand) during the weekend will help you be more agile in the kitchen when you don't have much time. 
• Make sure your preparations have all the food groups: proteins, carbohydrates, healthy fats, fruits and vegetables. Each body needs different portions of these nutrients, so consult a health professional.
• Use glass containers (refractory type) to store your daily meals and preserve their quality while you travel to work or school. 
• After packing the food, let it cool to room temperature. Then, store it in the refrigerator at 4ºC.
• When eating them, heat them well to eliminate any microorganisms that may have come into contact with them. 
• If you don't have a refrigerator in your work or study space, try to keep your food in the coldest and freshest place possible. 
• As for liquid consumption, try to choose cold or sparkling water and fruit or herbal infusions. Other options include unsweetened green or black tea. 
• Avoid refined sugar and reduce the amount of cold cuts on your menu. Prioritise chicken and fish or vegetable protein sources such as lentils, beans or chickpeas.

Conscious eating: key to comprehensive well-being

Just as important as choosing the right foods is being aware of how you eat them. Mindful eating invites you to enjoy food, savor it, and improve your relationship with it. It is about activating your consciousness and feeding yourself with all your senses, while making the right decisions regarding your nutrition. 

Some recommendations to start practicing conscious eating are:

• Identify how hungry you are.
• Avoid eating ultra-processed foods. 
• Eating using all your senses. 
• Drink water consciously throughout the day. 
• Spend at least 20 minutes eating and disconnecting from electronic devices. 
• Serve food on small plates and put down your cutlery as you chew.

Eating better and making this awareness part of your lifestyle will help you understand your true nutritional needs., connecting with your innate inner wisdom about hunger and satiety and maintaining a balance between your physical and mental health. Without a doubt, a decision that impacts every aspect of your life!