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Hábitos Saludables
Recomendaciónes alimentarias: Alimentación saludable
¿Qué es una ración?
| Alimento | Peso de la ración (crudo y neto) | Medida casera |
| Leche | 200 ml | 1 vaso de leche |
| Yogur | 125 g yogur | 1 yogur |
| Queso | 40 g queso curado/ semicurado | 2-3 cuñas finas de queso |
| 125 g queso fresco | 1 porción individual | |
| Cereales | 60 g pan | 1 panecillo o 1 rebanada 4 dedos de grosor |
| 60- 80 g de arroz o pasta | 1 plato hondo normal | |
| 40 g cereales de desayuno | 4 cucharadas soperas rasas | |
| Patatas | 150-200 g patata | 2 patatas pequeñas o 1 mediana |
| Legumbres | 60-80 g | 1 plato hondo normal o 2-3 cazos pequeños |
| Frutas | 150 g | 1 pieza mediana |
| 1 taza de cerezas, fresas o arándanos | ||
| 1 rodaja de melón o sandia | ||
| 1 manzana | ||
| 2 mandarinas pequeñas | ||
| Verduras y hortalizas | 150-200 | 1 plata hondo normal de ensalada variada |
| 1 plato hondo de verdura cocida | ||
| 1 plato hondo de crema de verdura | ||
| 1 tomate grande | ||
| Pescados | 100-125 g | 1 filete mediano |
| 1 rodaja mediana de merluza o atún | ||
| 1 gallo o lenguado mediano | ||
| Carnes | 100-125 | 1 filete mediano |
| 1 muslo de pollo mediano | ||
| 1 pechuga de pollo pequeña | ||
| Huevos | 60-80 g | 1 huevo grande (L) o 2 huevos pequeños (S) |
| Frutos secos | 20 -30 g | 1 puñado sin cáscara |
| 3-4 nueces | ||
| 9-10 almendras | ||
| Aceite de oliva | 10 g | 1 cucharada sopera rasa |
Enlace: Pirámide de la alimentación saludable (SENC)