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Hábitos Saludables
Alimentación en las diferentes etapas de la vida
Personas adultas
En esta etapa de la vida los hábitos alimenticios generalmente ya están establecidos pero no son siempre los más adecuados. Para disfrutar del día con energía la dieta es un factor que no debe descuidarse.
Las pautas aconsejadas son:
- Lácteos: 2-3 raciones/día
- Frutas: > 3 raciones/día
- Verduras y hortalizas: > 2 raciones/día
- Cereales : 3-4 raciones (orientativo: según el grado de actividad física)
- Carnes, pescados, huevos y legumbres : 1-3 raciones/día (alternando=
- 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.