Incorpore granos, frutas y verduras en todas sus comidas

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Todos sabemos que seguir una dieta saludable no siempre es una tarea fácil. No sólo necesitamos tiempo para cocinar, sino que también necesitamos saber qué productos comprar y cómo prepararlos. Las frutas, verduras y cereales siempre forman parte de una dieta saludable.

Estos alimentos estarán en cualquier plan , ya sea para perder peso o para seguir una dieta equilibrada y sentirse mejor. Sí, es esencial incorporar estos alimentos a nuestra dieta.

Las frutas y verduras contienen muchas menos calorías y grasas que otros alimentos , y proporcionan al cuerpo una gran cantidad de vitaminas, minerales y fibra.

Además, los granos son bajos en grasa y son alimentos muy completos, ya que tienen muchos nutrientes y son ricos en fibra, especialmente si son granos enteros.

Incorpore frutas, verduras y granos en el desayuno

Para empezar el día de forma saludable y obtener suficiente energía consumiendo menos calorías, no es necesario tener hambre. Simplemente reemplace algunos de los alimentos que normalmente se consumen en el desayuno con frutas, verduras y granos.

Unas rebanadas de plátano, unos trozos de fresa o manzana y algunos cereales integrales, como avena o salvado, en un tazón de yogur, harán una gran diferencia. Además, puede añadir espinacas o algunos hongos a una tortilla.

Otra buena manera de incorporar frutas, verduras y granos en el desayuno es preparar un jugo de naranja y zanahoria y añadir un poco de avena o de salvado .

Esta receta es ideal para aquellas personas que no tienen mucho tiempo para preparar la comida por la mañana. Con un solo vaso, obtendrá la energía que necesita para afrontar el día, además de ser una excelente fuente de fibra.

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Los snacks saludables

Aunque parece difícil, también es posible incorporar frutas, verduras y granos a la hora de la merienda. Una porción de fruta fresca picada a media mañana y a media tarde es siempre una gran alternativa.

Si quieres algo un poco más fuerte, también puedes preparar un sándwich con algún tipo de pan que contenga cereales integrales, una loncha de pechuga de pavo y añadir tomate, lechuga y cebolla. Este bocadillo no sólo es muy saludable, sino que no nos permitirá sentir hambre durante el día.

Verduras, todo el tiempo

Las verduras son grandes aliadas en una dieta saludable. Contienen pocas calorías, muchas vitaminas y nutrientes, y también son muy variados y versátiles. Vale la pena atreverse a preparar diferentes verduras de diferentes maneras cada día.

Hay muchas ideas que se pueden poner en práctica. Por ejemplo, puede agregar una taza de brócoli o frijoles a un plato sopero; es una excelente manera de sentirse más satisfecho con menos calorías.

Puede duplicar la cantidad de verduras en todas las recetas. La clave es la sustitución: no añada verduras a la porción normal de los alimentos, sino que reemplace otros alimentos con ellas.

Aunque lleva un poco de tiempo, siempre es bueno ser creativo en la cocina e inventar cosas nuevas . No hay razón para que las verduras sean aburridas, al contrario, son ideales para preparar todo tipo de recetas innovadoras y diferentes.

Por ejemplo: cambiar la salsa de tomate clásica por una salsa de berenjena, pimientos, hongos y tomates dará un aire renovado a los alimentos de rutina.

Granos enteros

Los granos enteros o enteros son mucho más saludables que los refinados. Debido a que no se les ha quitado la cáscara y el germen , conservan intactos sus nutrientes. También son las mejores fuentes de fibra y minerales como potasio, magnesio y selenio.

Mira también:   Las increíbles propiedades de la stevia, la mejor opción de edulcorante

Algunos de los granos integrales más comunes que se pueden incorporar a la dieta son la cebada, el arroz integral, la avena o el salvado de trigo, entre otros. Una manera excelente de incorporar granos enteros en las comidas es reemplazar el pan blanco por pan integral.

Hoy en día, existe una inmensa variedad de panes integrales en el mercado, por lo que sólo tienes que elegir el que más te guste. De esta manera, estamos cuidando nuestra salud y favoreciendo el funcionamiento del sistema digestivo.

Otra manera de incorporar granos enteros en las comidas es reemplazar la miga de pan con avena o cereal en polvo. Además de ser deliciosos y diferentes, los platos serán mucho más saludables. El arroz blanco también puede ser sustituido por arroz integral o arroz salvaje.

No es difícil practicar una dieta sana y nutritiva, sólo hay que tener un poco de cuidado con los ingredientes que se utilizan.

Deje atrás los mitos sobre la fruta y disfrútela. ¿Cómo es posible que haya tantos mitos sobre la fruta que sea un alimento tan saludable? Es hora de descubrir la verdad y dejar atrás los mitos. Leer más «

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