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Hábitos Saludables
Alimentación en las diferentes etapas de la vida
Adolescencia
Una correcta alimentación es fundamental en esta etapa. Durante la adolescencia ocurren numerosos cambios a nivel fisiológico y psicológico. La alta velocidad de crecimiento así como los cambios madurativos comprometen a los requerimientos de los nutrientes e influyen en los hábitos alimentarios y de comportamiento. Así mismo, los hábitos que se adquieran durante este periodo van a influir en el estado de salud en la vida adulta.
Las pautas aconsejadas para adolescentes son:
- Lácteos: 2-4 raciones/día
- Frutas: > 3 raciones/día
- Verduras y hortalizas: > 2 raciones/día
- Cereales y legumbres: 4-6 raciones/día
- Carnes, pescados y huevos: 2-3 raciones/día.
- Dulces y grasas: consumo ocasional.
¿Cómo debe ser la proporción de nutrientes de las comidas principales? .
El plato para comer saludable es una guía sencilla para crear comidas equilibradas y saludables.
Fuente: Derechos de autor © 2011 Universidad de Harvard. Para más información sobre El Plato para Comer Saludable, por favor visite la Fuente de Nutrición, Departamento de Nutrición, Escuela de Salud Pública de Harvard, http://www.thenutritionsource.org y Publicaciones de Salud de Harvard, health.harvard.edu
Su plato diario se distribuirá de la siguiente manera:
- ½ del plato estará compuesta por productos vegetales y frutas. Incorpore variedad de frutas y verduras intentando que sean de temporada.
- ¼ del plato será a base de cereales priorizando los integrales como el arroz, pasta, quinoa, cebada, y pan.
- ¼ del plato compuesto por proteínas saludables: pescado, carnes magras, legumbres y frutos secos.
Requerimientos especiales.
Vitaminas:
- Ácido fólico y vitamina B12: verduras y hortalizas, leche y productos lácteos, carne, pescados, mariscos y legumbres.
Minerales:
- Calcio: difícil absorción incluir alimentos que faciliten la absorción deben ser con vitamina D, magnesio, lácteos y proteínas.
- Hierro: hígado, yema de huevo, semillas de sésamo o girasol y las legumbres
- Zinc: almejas, almendras, copos de avena.
Recomendaciones generales:
- Instaurar hábitos saludables a fin de que se mantengan en la edad adulta.
- Ajustar el tamaño de las raciones a la edad, sexo y a la actividad física.
- Establecer un patrón de distribución de comidas preferentemente en desayuno, almuerzo, comida, merienda y cena.
- El desayuno debe realizarse sentado en la mesa e incluir lácteos, hidratos de carbono y frutas.
- No realizar las comidas viendo la televisión y otros dispositivos electrónicos
- Priorizar el consumo de agua como bebida de elección.
- Animar a la práctica de deporte y fomentar cualquier tipo de actividad al aire libre.
- Evitar que consuman comida rápida.
- Procurar un descanso diario adecuado.