Inicio 9 Alimentación 9 4 consejos esenciales para mantener una alimentación saludable

4 consejos esenciales para mantener una alimentación saludable

septiembre 21, 2020

Cuando hablamos de alimentación saludable solemos pensar en dietas estrictas donde nos restringen un montón de alimentos, sin embargo, no es necesario someterse a un régimen nutricional riguroso para estar sanos; solo necesitamos un poco de sentido común y, por supuesto, mucha disciplina y amor propio. A continuación te ofrezco cuatro consejos esenciales que me han servido para mejorar mi salud alimentaria:

1. Evita los productos ultraprocesados

La clave para llevar una alimentación saludable reside en tomar consciencia del origen de los alimentos que comemos: por ejemplo, mientras más procesado sea un alimento, menos nutrientes le aportará a nuestro cuerpo. En cambio, los productos más naturales contribuyen al desarrollo de una vida sana y próspera. 

Por supuesto, hay distintos niveles de procesamiento; los yogures naturales y la pasta pueden considerarse como alimentos procesados, sin embargo, su consumo mesurado no resulta perjudicial para la salud. Esto no sucede con otros productos mucho más procesados, tales como la bollería industrial, las botanas, los aceites y embutidos. 

Dichos “alimentos” están repletos de colorantes y aditivos que aportan muy pocos nutrientes y que resultan difíciles de asimilar por el organismo. En consecuencia, a esos productos se les conoce como ultraprocesados. Vale resaltar que a lo largo de los últimos años los productos ultraprocesados se han ganado mala fama; esto ocurre porque se les asocia con varias enfermedades comunes, tales como obesidad, diabetes y padecimientos cardiovasculares.

 2. Introduce sustitutos más saludables

A veces las personas se desmotivan en su camino de crear el hábito de una alimentación saludable porque sienten que deben dejar muchos alimentos (como por ejemplo los postres y las harinas). No obstante, existen muchas formas de sustituir ingredientes o productos no tan saludables por unos que aporten más nutrientes. De esta manera se pueden consumir todo tipo de exquisiteces sin dejar de lado nuestra salud.

Por ejemplo, hay personas que sustituyen el azúcar refinado por endulzantes más naturales como la panela, el azúcar mascabado, miel, estevia, entre otras opciones. Así mismo, se pueden preparar postres con harina de avena, almendras o garbanzo. 

Esto no quiere decir que tengamos que olvidarnos de la harina de trigo o que no podamos comernos ocasionalmente un helado; la idea es que lo que comamos diariamente sea lo más natural y nutritivo posible, dejando los productos más artificiales para un paseo del fin de semana. 

3. Enamórate de las frutas y verduras

Desde muy pequeños hemos visto que las personas demuestran cierta repulsión por las hortalizas, ya que se les asocia con alimentos de poco sabor, pero esto es completamente un mito; de hecho, los vegetales y las frutas son usados diariamente para darle sazón a diferentes platillos y postres (como por ejemplo la zanahoria, la cebolla, el apio, entre otros). 

Si has probado algún vegetal y no te ha simpatizado su sabor, lo más probable es que este no haya sido preparado de la forma adecuada. Al igual que las carnes y las legumbres, los vegetales también necesitan de sus aliños para que su sabor se resalte y nos resulte fantástico. En cuanto a las frutas, siempre puedes preparar postres saludables con ellas y así motivarte a consumirlas con regularidad. 

4. Disminuye las comidas en la calle y anímate a cocinar

Una de las razones por las que nos cuesta estar saludables es porque comemos con mucha frecuencia en la calle; esto sucede porque en la cotidianidad de la vida moderna y urbana pocas veces tenemos tiempo de ponernos a cocinar, pues estamos muy atareados con el trabajo u otros compromisos. Es por ello que la comida rápida ha tenido tanto éxito: consiste en la solución perfecta para esos días en los que estamos saturados de diligencias.

Los alimentos que adquirimos en establecimientos de comida rápida suelen estar cargados de químicos y de grasas saturadas, lo que nos impide mantenernos sanos. Por esta razón, se recomienda tratar de comer casi siempre comida casera y dejar este tipo de restaurantes para una salida ocasional.

Si no dispones del tiempo necesario para cocinar tus comidas, te recomendamos practicar el meal prep: se trata de preparar tus comidas con antelación y dejarlas listas para el resto de la semana. Como se mencionó en el párrafo inicial, comer sano no es difícil, pero requiere de disciplina y compromiso; sin duda la mejor manera de estimular un hábito saludable es a partir del amor propio. 

Fundadora de El Banquete. Licenciada en Letras (Universidad Católica Andrés Bello), ha redactado para varias páginas web y participado en distintas ponencias sobre literatura y cultura. Estudiante de piano, emprendedora, amante del conocimiento, la lectura, el arte y promotora de un estilo de vida saludable.

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