Diez consejos para llevar una nutrición y vida más saludables

Por: Lcda. Karen Álvarez, Nutricionista y Cocinero Profesional
lickarenalvarez@gmail.com

Si deseas mejorar tu alimentación o perder esas libritas de más, pero te resulta muy difícil empezar, aquí están estos útiles consejos que te ayudarán a empezar con tus propósitos:

1. Haz que la mitad de tus carbohidratos sean integrales.

Elije con mayor frecuencia alimentos que contengan granos enteros o que sean integrales, como el pan integral, avena, quínoa, amaranto, arroz integral, palomitas sin grasa y pasta integral.

2. Varía tus vegetales.

Intenta ir de de verde oscuro a naranja con tus vegetales; come espinaca, zanahorias, zuchinis, calabaza y brócoli. Varía el color de los vegetales para tener una dieta bien balanceada y que provea a tu organismo todas las vitaminas y minerales necesarios.

3. Enfócate en las frutas.

Cómelas en todas tus comidas y en tus refacciones también. Elije frutas frescas, congeladas, secas y consume con moderación el jugo de frutas, así como también las frutas enlatadas o en almíbar.

4. Consume alimentos ricos en calcio.

Para construir huesos fuertes y sanos, consume lácteos bajos o libres de grasa.

5. Elije carnes magras.

Consume carne magra o pollo, pavo y pescados bajos en grasas. Haz uso de leguminosas, como frijoles, lentejas o garbanzos. Adempas de económicas, también son buena fuente de proteína.

6. Cambia tus fuentes de grasas.

Todos necesitamos suficente cantidad de grasas en la dieta diaria. Obtenlos en sus formas de nueces, aguacate, pescados y aceites líquidos como de oliva, canola, maíz y soya.

7. Modérate con el azúcar.

Elije bebidas y alimentos que no contengan azúcar y edulcorantes calóricos como uno de los principales ingredientes. El azúcar agregada aumenta el número de calorías con muy pocos o ningún nutriente. Además, puede ser la causa del por que te sientes cansado todo el día.

8. Sé un buen ejemplo.

Procura ser activo e involucra a tu familia a que se te unan. Diviértanse y jueguen juntos. Salgan a caminar, hagan actividades al aire libre que demanden ejercicio. La mayoría de personas que logran hacer cambios de vida dramáticos, comúnmente tienen el apoyo de su familia. Además de que cualquier cambio positivo es de beneficio para todos.

9. Establece una rutina.

Ya sea a solas o en familia, marca un horario diario para tiempo de ejercicio, caminata, trotar, patinar, bicicletear, nadar, etc. Los adultos necesitan 30 minutos de actividad física diaria; los niños 60 minutos diarios.

10. Muévete.

En lugar de permanecer sentado en comerciales de TV levántate y muévete. Cuando hables por celular levántate y camina. Debes limitar el tiempo que vez televisión o estás en el teléfono en redes sociales.

Todos estos consejos te ayudarán a tomar el control de tu vida y de tu salud. Recuerda que parte de los hábitos saludables van de la mano con la actividad física y el ejercicio. Empieza hoy con los cambios, no lo pospongas para «mañana». ¡El mañana es hoy!


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