¿Cómo comer saludable y no aumentar de peso durante los feriados y los descansos?

Por: Lcda. Ma Andrea Specher, Nutricionista

La llegada de las fiestas y descansos traen consigo muchas tentaciones que pueden ocasionar problemas de salud si las consumimos de manera desproporcionada. El exceso de bebidas, licores, postres, frutas enlatadas y alimentos preparados, entre otros, puede producir una elevación de los niveles de azúcar y lípidos en la sangre, además de un aumento de peso.

No se trata de dejar de disfrutar y privarse de esos manjares, solamente de evitar los excesos. A continuación encontrarás algunas recomendaciones para mantener tu peso después de un período de descanso y de consumo elevado de alimentos:

• No excedas el consumo de pasteles, chocolates y dulces, ya que contienen grandes cantidades de azúcares simples y grasas.
• Regula el consumo de bebidas alcohólicas ya que son fuente de energía y estimulan el apetito.
• El alcohol aporta calorías y si se acompaña de mezcladores como jugos de frutas o vegetales, gaseosas, leche condensada o evaporada, su aporte calórico aumenta.
• No te excedas del consumo de carnes muy grasosas.
• Aumenta el consumo de fibra con cereales integrales, frutas y verduras.
• Programa tus horarios de comidas y respétalos.
• Haz pequeñas refacciones durante el día para evitar comer mucho.
• Utiliza métodos de cocción saludables como el horneado, el asado y a la parrilla, en vez de freír los alimentos. Con esto disminuyes en gran parte la grasa requerida para cocinar. Además, elimina la grasa visible de las carnes antes de cocinarla.
• Puedes preparar aderezos para ensaladas utilizando yogurt liviano sin sabor, cebolla, chile dulce, cilantro y especias a tu agrado. De postre prefiere frutas frescas y variadas.

El abandono de viejos hábitos y empezar con otros nuevos podría a veces parecer abrumador. Sin embargo, con un mayor conocimiento, con el apoyo de otros y con una perspectiva realista, podrás controlar tu peso y lucir, sentirte y vivir mejor.


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