Para que una dieta sea sana y equilibrada ha de contener todos los nutrientes y en las cantidades adecuadas para que una persona tenga cubierta todas sus necesidades y no tenga carencias.
Para lograr estos objetivos, la dieta debe seguir estos consejos:
Contenido
1) Variedad de alimentos
La variedad de nutrientes se obtiene comiendo todo tipo de alimentos. Se han de añadir de todos los grupos (cereales, frutas, hortalizas, aceites, lácteos, carnes, etc.), ya que ningún alimento contiene por sí mismo todos los nutrientes necesarios
2) Comer más frutas y verduras
La dieta debe incluir en gran cantidad alimentos de origen vegetal, tomando con moderación los de origen animal. Un claro ejemplo es la dieta mediterránea, que promueve el consumo de cereales, frutas, verduras, hortalizas y legumbres, fibra. También incluye los pescados, el aceite de oliva y la ingesta moderada de carnes y de grasas de origen animal.
Las verduras contienen agua, hidratos de carbono y fibra. Por el contrario, no poseen mucha grasa y nada de colesterol. También cuentan con casi todos los minerales y vitaminas hidrosolubles.
3) Reducir la de bollería industrial
La bollería industrial, los dulces, los snacks, los embutidos, los helados o la comida rápida se pueden consumir, pero con mucha moderación.
4) Moderación en las cantidades consumidas
La dieta debe aportar la cantidad de energía necesaria para el correcto funcionamiento del organismo. Además, es conveniente comer moderadamente para evitar la obesidad.
Con esta medida se previenen enfermedades relacionadas con el exceso de peso, como la hipertensión arterial, algunas enfermedades cardiovasculares, la diabetes y algunos tipos de cáncer.
5) Cinco comidas al día
Otra de las claves de una dieta sana es el correcto reparto de los alimentos. Semfyc recomienda que se hagan cinco comidas al día (desayuno, tentempié, comida, merienda y cena).
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