Nutrición en forma licuada

Por: Lcda. Daniela Castellanos, Nutricionista

Como nutricionista, recomiendo sin cesar el consumo de frutas y verduras todos los días, así como de granos enteros. Una excelente forma de sumar porciones de estos alimentos a lo largo del día es ingerirlos en forma licuada.

A la fecha, muchas instituciones dedicadas a la alimentación y a la nutrición recomiendan que la mitad del plato consista de frutas y verduras y que los carbohidratos que se ingieran sean en su mayoría en forma de granos, semillas y cereales integrales. Para muchas personas esto resulta difícil de lograr, en parte por un ritmo de vida acelerado y por otra por la alta disponibilidad de comidas procesadas listas para comer. Otras personas, debido a sus preferencias alimenticias, no incluyen alimentos nutritivos en sus dietas, sustituyéndolos por comidas altas en carbohidratos refinados, azúcares y grasas.

Lo que recomiendo a mis pacientes es que busquen formas de preparación de frutas, verduras y granos enteros que sean sabrosas y a la vez prácticas de comer. Una forma que en mi experiencia resulta muy efectiva es la preparación de comidas licuadas, como licuados, sopas y salsas. Los licuados no necesariamente tienen que ser de frutas. Existen deliciosas opciones que además incluyen verduras y granos enteros, como por ejemplo un batido de manzana verde, espinaca, jengibre, germen de trigo y miel de abeja. Otro licuado con un toque tropical incluye banano, piña, aguacate, culantro y chía.

Las sopas de verduras son ideales para quienes no disfrutan de comerlas en su versión entera. Si se preparan con caldo de res o de pollo y se le agrega un chorro de aceite de oliva y un toque de crema agria al momento de servirla, su sabor y textura las convierte en un platillo muy apetecible. Además de sopas de verduras, las sopas a base de granos enteros son una excelente alternativa. La famosa sopa de frijoles no debe faltar en una dieta saludable, así como la de lentejas y maíz.

En cuanto a las salsas, ¿qué mejor opción que prepararlas en casa? Tener salsa de tomate casera en la refrigeradora resulta muy conveniente para muchas comidas, entre ellas pasta, pizza, salsa boloñesa y huevos. Las salsas de miltomate y de chile pimiento también son muy útiles en la cocina. Para conservarlas durante más tiempo, se pueden congelar.

Es así que para tener una buena nutrición, podemos disfrutar de un licuado de frutas y verduras por la mañana, de una deliciosa sopa para el almuerzo y de una suculenta salsa para acompañar la cena.


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