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Hábitos Saludables
Alimentación en las diferentes etapas de la vida
Personas mayores
El envejecimiento es un proceso biológico que conlleva una serie de cambios estructurales y funcionales progresivos en los distintos tejidos del organismo.
Una alimentación saludable junto con la práctica de actividad físcia contribuye a aumentar la calidad de vida de las personas mayores y prevenir y tratar problemas de salud relacionados con la edad, sobrepeso, trastornos digestivos, hipertensión, colesterol, osteoporosis, enfermedades cardiovasculares y otros.
Las pautas aconsejadas son:
- Lácteos bajos en grasa: 2-3 raciones/día
- Frutas: 3-4 raciones/día
- Verduras y hortalizas: 2-3 raciones/día
- Pan-arroz- pasta (variedades integrales):3-4 raciones/día
- Carnes magras, pescados huevos y legumbres: 2 raciones/día
- Aceite de oliva: 3-5 raciones/día.
- Agua: 6-8 raciones/día.
- Dulces y grasas: consumo ocasional moderado o evitar su consumo.
¿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.
Recomendaciones:
- Prevenir o reducir el sobrepeso.
- Reducir el consumo de grasas saturadas en la dieta evitando las carnes grasas, embutidos, quesos curados y lácteos altos en grasa. Optar por carnes magras y lácteos semidesnatados.
- Consumir grasas cardiosaludables. Pescados azules, frutos secos naturales y aceite de oliva virgen extra.
- Aumentar el consumo de fibra mediante la ingesta de cereales integrales, frutas, verduras y legumbres.
- Moderar el consumo de azucar y sal.
- Mantener una correcta ingesta de vitamina D y calcio mediante el consumo diario de lácteos enriquecidos y una exposicion solar segura.
- Beber agua regularmante, 6-8 vasos al día, aunque no se sienta sed