Dieta saludable y asesoramiento profesional

Tener una dieta saludable es una prioridad en nuestra vida. No es una opción es una necesidad fundamental para nuestro organismo y nuestra salud.

Es importante aprender a integrar en nuestra dieta cada día alimentos más saludables,  depurativos, así como vitaminas y antioxidantes.

Elija los productos que enumeran granos integrales como primer ingrediente. Por ejemplo, los panes de grano integral o harina de trigo integral. Los granos enteros tienen un bajo contenido de grasa y un alto contenido de fibra. También contienen carbohidratos complejos que le ayudan a sentirse satisfecho por más tiempo y evitan que coma en exceso. Evite los productos que dicen “enriquecido” o que contienen otros tipos de granos o harinas. No tienen los mismos nutrientes.

Elija arroz y pasta integral biológicos y otros granos que le recomienden en su herboristería de confianza como el mijo, cuscus etc

Los cereales calientes y fríos por lo general son bajos en grasa. Sin embargo, los cereales instantáneos con crema pueden contener aceites ricos en grasa o grasa butírica. Los cereales de granola también pueden tener aceites ricos en grasa y azúcares adicionales. En cambio, busque las opciones con bajo contenido de azúcar. El azúcar blanco o sea refinado es muy perjudicial para la salud (Articulaciones, dolores musculares, caries, sobrepeso, estrés etc) Podemos tomar en su lugar frutos secos muy beneficiosos sin freír y sin sal, miel biológica, fruta, yogures naturales biológicos, etc

Trate de erradicar los dulces ricos, tales como rosquillas, bollos y magdalenas. Es decir la bollería industrial. Estos alimentos a menudo contienen calorías compuestas por más de 50 % de grasa. Las opciones más livianas, como el pastel ángel, pueden satisfacer su gusto por lo dulce sin añadir grasa a su dieta.

Las frutas y verduras son naturalmente bajas en grasa. Proporcionan sabor y variedad a su dieta. También contienen la fibra, las vitaminas y los minerales necesarios. Trate de no añadir grasas innecesarias a las verduras y las frutas. Esto significa evitar la margarina, la mantequilla, la mayonesa y la crema agria. En su lugar puede utilizar yogur, aceites saludables o hierbas para sazonar.

La mayoría de los mariscos tienen muchas grasas poliinsaturadas saludables. Los ácidos grasos omega-3 también se encuentran en algunos pescados, como el salmón y la trucha de agua fría. Trate de comer pescados y mariscos dos veces por semana. El pescado fresco debe tener un color claro, un olor limpio y una carne firme y elástica. Si el pescado fresco de buena calidad no está disponible, compre pescado congelado. Para preparar el pescado, puede hervirlo, hacerlo al vapor, hornearlo, asarlo o grillarlo.

Elija leche biológica o al menos leche fresca del día si tolera los lácteos,  o leches como la leche de soja, arroz o almendras. 

Pruebe usar quesos con bajo contenido graso o parcialmente descremados en las recetas. La ricota descremada puede sustituir al queso crema en un bagel o en una salsa de verduras. Use requesón al 1 % para las ensaladas y para cocinar. El queso de hebra es una opción de bocadillo con alto contenido de calcio y bajo en grasa.

El yogur descremado o griego puede reemplazar a la crema agria en muchas recetas. Pruebe mezclarlo con fruta para el postre. Un sorbete descremado y el yogur congelado tienen menos grasa que el helado.

En las herboristerias le pueden informar de un montón de alimentos saludables como el tofu, seitan, tahín, melaza, espirulina, jengibre, te chai , algas, etc

Combine la elección de alimentos saludables con el ejercicio regular y hábitos inteligentes. No fumar y beber alcohol con mucha moderación por ejemplo solo un día a la semana.

Solo tenemos este cuerpo y es fundamental cuidarlo y mimarlo y darle el combustible y los cuidados que precisa. Pues es nuestro vehículo para andar por la vida.

Consulte con un especialista que le enseñe a combinar alimentos según sus necesidades y a integrar alimentos que le beneficien y no que le quiten energía y salud.

 

 

Les recomiendo a:

  • Carlos Lacomba experto en nutrición   www.saliment.es
  • Beatriz Gomez Santos (Facebook) experta en trastornos de la alimentación.
  • Herboristeria  BioBásic  en Ruzafa Calle Pintor Salvador Abril 31
  • Herboristeria Avet en Sedaví Calle Valencia 11
  • Herbodietética Juani Alcacer
  • Herboristería Navarro Valencia
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