Base su planificación nutricional en alimentos saludables

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Seguir una dieta basada en la planificación nutricional con alimentos saludables tiene muchos beneficios, ya que puede ayudarnos tanto a perder peso como a mantener el peso deseado. Además, puede reducir los niveles de colesterol y prevenir ciertas enfermedades.

La importancia de los alimentos saludables

Debemos aprender a seleccionar alimentos saludables en nuestra dieta. A continuación, le mostramos los tipos de alimentos que debe elegir y los beneficios que aportan a nuestro cuerpo.

Granos

Para nuestra planificación nutricional basada en alimentos saludables, debemos elegir menús que contengan granos enteros como ingrediente principal, tales como panes o harina de trigo integral.

Esto se debe a que los granos enteros tienen un bajo contenido de grasa y un alto porcentaje de fibra.

Además, tienen carbohidratos complejos que ayudan a crear un efecto de saciedad y evitan que comamos demasiado. Debemos evitar los alimentos que están enriquecidos o que contienen otros tipos de granos y harinas, ya que no nos proporcionan los mismos nutrientes.

También deberíamos intentar no comer dulces, como donas o mollejas, ya que son alimentos que contienen calorías compuestas de más del 60% de grasa. Puede añadir otros dulces a su dieta, y en pequeñas cantidades, o alimentos saludables que no aumentan el contenido de grasa en su dieta.

Frutas y verduras

Las frutas y verduras son alimentos naturalmente saludables, ya que tienen porcentajes muy bajos de grasa y contienen vitaminas, minerales y fibras necesarias para nuestra vida diaria. Por lo tanto, debemos tratar de no agregar grasas innecesarias a estos alimentos.

Mira también:   Deje atrás los mitos sobre la fruta y disfrútela.

Esto significa que debemos evitar la mantequilla, la margarina y la mayonesa. En lugar de añadir este tipo de alimentos, podemos usar otros como aceites saludables, yogur o hierbas diferentes.

Proteínas

La planificación nutricional basada en alimentos saludables debe incluir carnes magras bajas en grasa. Para saber lo que tiene que comprar, concéntrese en los cortes magros de cerdo, como el lomo o la pata, y en los cortes magros de ternera, como el lomo y la lagartija.

Debemos limpiar la carne, eliminar la grasa externa antes de cocinarla y también eliminar cualquier grasa interna que podamos separar antes de comerla. Para sazonar la carne se recomienda utilizar hierbas, especias o condimentos con bajo contenido en sal.

Las formas más saludables de cocinar este tipo de carne son: hornearla en el horno, en la parrilla, en las brasas , así como comerla cocida.

En el caso del pescado, la mayoría de los mariscos tienen muchas grasas poliinsaturadas saludables . Otros pescados como salmón o trucha son ricos en ácidos grasos omega-3. Para preparar el pescado, las mejores opciones son hervirlo, cocerlo al vapor o hornearlo.

Lácteos

En el caso de los quesos, debemos prestar atención a la etiqueta y buscar aquellos que tengan un bajo contenido en grasa o que estén parcialmente descremados. El queso de cabra es una excelente opción, ya que tiene un alto contenido de calcio y un bajo contenido de grasa.

Grasas y aceites

Incorporar a nuestra dieta demasiados alimentos que contienen demasiadas grasas provoca un exceso de calorías. Esto puede conducir a un aumento de peso o a problemas de obesidad , así como a un aumento del riesgo de padecer diferentes enfermedades cardíacas, diabetes o algunos tipos de cáncer.

Mira también:   Recetas para panqueques de proteína de avena

Si usted sigue una dieta con altas cantidades de grasas saturadas y trans, será mucho más probable que tenga niveles de colesterol más altos de lo normal y que sufra de enfermedades coronarias.

Además, es muy importante mantenerse hidratado. Sin embargo, no debemos tomar bebidas azucaradas o gaseosas, ya que contienen muchas calorías.

Deberíamos dejar de beber zumos industrializados, refrescos o bebidas energéticas. Es necesario sustituir todas estas bebidas por agua y otras con cero calorías.

En resumen, hemos visto todo tipo de alimentos que deberíamos consumir para poner en práctica una planificación nutricional basada en alimentos saludables. No olvide seguir nuestros consejos para ambos granos, productos lácteos , frutas y verduras, carne, aceites y grasas . Si usted sigue, su salud se lo agradecerá.

La nueva forma de mantenerse sano comiendo 100% de forma natural Es posible una alimentación sana. Una nueva forma de mantenerse sano comiendo de una manera 100% natural está a su alcance. Leer más «

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