Recipes and food for back to school or work

Back to school and work. What recipes and foods do we need to start with energy .

August is a year what Sunday is a week … At least that’s how I see it.

We would say that June is Friday: one lives (and works) with the joy in the body of knowing that we are already touching the desired rest; the month of July is a full-fledged Saturday: the summer (and rest) month par excellence; and August is like the worst day of the week due to the contradiction it entails: it is still summer but we already have our heads back to the routine …

We prepare the books, we take advantage of the latest sales to renew our wardrobe and that of our children for the new school year, we buy or recycle uniforms, but we also start to get nervous about the food …

Do not panic! Here we are going to help you organize your menus for back to school and work in a balanced, economical and simple way. 

With lots of suggestions to make your tupper back to school or work a yummy flop, the envy of your peers.

Energizing foods

One of the most important things so that the return to school or work is not made uphill is not to leave everything for the last day.

For this reason, it is highly recommended to recover our habits and pre-vacation routines a little before our return. We can start to get up every day at the same time (although we do not necessarily get up early), we must also respect the schedule of meals and include foods that provide energy to our body . 

To face this return to the routines of the year, it is essential that we enrich our diet with some essential foods. The foods that provide more energy to our body are, mainly, carbohydrates and fats, which are, on the other hand, the that provide us with more calories .

But don’t worry! This does not mean that they are harmful to our health, on the contrary. There are carbohydrates and fats that contain an important nutritional contribution and are the ones that we must keep in mind in our diet.

Here we explain what they are:

Nuts

• They are the kings of energy food. With more minerals than the rest of the fruits, among which magnesium, phosphorus, potassium, calcium, iron, zinc or selenium stand out , nuts contain the amount of essential fatty acids that the human body needs. and they have antioxidant properties .
• But if this was not enough, we must point out their high fiber and protein content , which makes them perfect allies to regulate our intestinal transit and improve our muscles.
• Walnuts, cashews, almonds, hazelnuts, sunflower seeds and peanuts stand out for being rich in fat; while acorns or chestnuts are richer in carbohydrates.
• In general, they tend to be high in fat, so their consumption should be moderate. It is best to take a handful of nuts a day and do not forget that they are raw, natural and without salt .
• In addition to recharging our energy and providing vitality, they will help us satisfy our appetite. So now you know, don’t forget to always carry them with you and use them between hours. They are ideal in the mid-morning break.

Vegetables (green leafy)

• Vegetables are essential in the daily diet . They are energizing foods that, in addition to containing numerous vitamins , including A, B, C, E and K, and minerals such as iron, magnesium, potassium and calcium, have very low calorie content .
• There is a wide variety of green leafy vegetables perfect to integrate into your recipes for going back to school and work, such as chard, watercress, cabbage, arugula, lettuce or endive, celery, broccoli or spinach, among others . Remember Popeye!
• As soon as he ate his can of spinach his muscles increased. The truth is that this vegetable has a very important nutritional value because, as we said, it is rich in vitamins and iron.

Carbohydrates

• Slowly absorbed carbohydrates release energy little by little , progressively depending on the body’s needs .
• Rice, potatoes, pasta, bread, legumes and the vast majority of cereals are foods rich in carbohydrates, this means that they provide the energy necessary for the proper functioning of the body.
• If the return to the routine also includes the return to the gym and sports, it is highly recommended that you include carbohydrates in your diet to ensure a good energy reserve. 

Lean meat

• Pork, rabbit, beef, chicken (skinless), and turkey are an important source of protein.
• But what is lean meat? It is the meat that comes from the part of the animal with more muscle fibers and, therefore, contains less fat and more protein .
• Above all, they provide tyrosine, an amino acid that increases concentration and alertness . They are meats with a high amount of vitamin B12 , which helps combat states of depression and tiredness.

Pure chocolate

Forget thinking of chocolate as one of those quirks that don’t suit your diet!

• Chocolate is not only an important source of energy , but also improves our mood . The stimulants contained in this food cause the body to maintain its energy.
• This food is rich in magnesium, potassium, phosphorus, iron, lipids, proteins and vitamins A, E, B1 and B2. Among its beneficial properties, its content in important antioxidants also stands out , which promotes adequate blood flow .
• Experts recommend drinking an ounce of chocolate each day. Of course, pure chocolate! The higher the percentage of pure cocoa it contains, the more recommended its consumption is.
• This food is rich in magnesium, potassium, phosphorus, iron, lipids, proteins and vitamins A, E, B1 and B2. Among its beneficial properties, its content in important antioxidants also stands out , which promotes adequate blood flow .
• Experts recommend drinking an ounce of chocolate each day. Of course, pure chocolate! The higher the percentage of pure cocoa it contains, the more recommended its consumption is.

And remember

The key to starting the day with energy is a good breakfast . Without forgetting a healthy dinner to sleep well and perform the next day. With these clues you no longer have to fear the moment of returning to work or school.

On our page you can find countless recipes in which these energizing foods that we have just pointed out to you are the protagonists. That they are not lacking in your day to day!