It is possible to eat outside the home "de tupper" but in a healthy way. This was the starting point of the Decalogue "Tupper healthy and safe", developed by the team of project "Por una comida sana, tú decides", promoted by the University of Navarra to promote healthy lifestyle habits in the campus.

First of all, this decalogue recommends that people who eat out should plan their menus and do so in a varied way, so that the weekly shopping is done according to the menu. They also recommend always including a first and second course and dessert -preferably fruit or dairy- and not forgetting bread -better wholemeal-, as well as always opting for water as the main drink at meals.

In addition to the composition of dishes, this Decalogue includes guidelines on handling and cleaning food and on how to cook them properly. For example, in the case of cooked dishes, they should not be left for more than two hours at room temperature before refrigeration. And if the food is to be eaten raw, it should be cleaned beforehand with plenty of water. On the other hand, it is essential to use airtight containers (glass or suitable plastics), suitable for microwave and freezer, and to keep them refrigerated whenever possible, as well as to transport them in isothermal bags with cooling plates and try to consume them within four hours. 

In the framework of this initiative, the team of experts in Nutrition of the academic center has organized the workshop"Comer de tupper" given by the cook and professor of the Degree of Human Nutrition and Dietetics Alicia Bustos. In it, the expert offered lists of dishes, tricks and recipes for eating healthy "tupper". She also stressed that to eat healthy away from home it is very practical to make a list of balanced dishes that we like and that keep well, and leave for dinner the dishes that are worth eating freshly made, such as salads or grilled dishes.

On how to compose dishes that are balanced, Professor Bustos invited to prepare first courses based on potatoes, rice, pasta or legumes; and second courses with eggs, meat or fish. "However, we should bear in mind that almost all dishes can be frozen, except those that change texture - pasta, rice, potato and legume do not usually fit well - so we can freeze individual portions of most of the dishes, and thus control the amount of food we eat", she pointed out.