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[LifeStyle] What is recommended to have breakfast, lunch and a snack?


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¿Qué es recomendable desayunar, almorzar y merendar?

Adapting to good nutrition is not easy, but it is not impossible either. Eating healthy protects you from serious diseases, stimulates the taste buds, helps you increase your productivity, energy, balances your body and makes you happier.

Many times the accelerated pace of life that people face prevents them from having an adequate eating schedule and therefore there is a lack of control: weight gain and being more prone to diseases.

Nutritionists Celia Luna and Narcisa Lecaro advise respecting the hours of the five meals a day and always carrying healthy snacks.

They explain that an adequate diet is one that contains carbohydrates, proteins, fats, vitamins and minerals, which may or may not be present in different amounts in all dishes.

The daily caloric requirement will depend on several factors, such as: age, weight, height, physical activity or pathological history, says Luna.

According to the World Health Organization, eliminating trans fats is key to protecting health and saving lives. He estimates that each year the intake of these fats causes more than 500,000 deaths from cardiovascular diseases.

Trans fats are represented by artificially hydrogenated oils. The main ones are margarine, butter and those found in processed and fried foods.

To avoid ailments and lead a healthy life it is essential to eat food, but in a balanced way.

Here's a plan for five meals a day:

1. Breakfast

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Consume carbohydrates to have energy during the day such as: whole wheat bread, baguette or the so-called Arabic, water or roses. Also: cereals, oats, fresh fruits, whole-grain toast, green or ripe.

Lecaro suggests consuming a carbohydrate along with a protein such as: milk, yogurt, nuts, cheese, eggs, among others.

Example 1: Whole wheat bread with cheese, hard boiled or scrambled eggs, coffee, tea or milk.

Example 2: Grilled green with cheese or cooked green (bolón style) and tea of your choice.

2. Mid-morning

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In the middle of the morning it corresponds to eat a snack at approximately 11:00. Fresh, dried fruit or energy bars.

Example 1: Eat walnuts, almonds, peanuts, apples, or dried fruits like pitahaya in small portions.

Example 2: You can ingest energy bars, in the case that the person exercises frequently.

 

3. Lunch

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The nutritionist indicates that lunch is the biggest meal of the day, which is why 50% of calories should be consumed there. Eat vegetables, rice, potatoes, cassava, pasta or beans, derived from soy, fish, chicken, meat, among others.

Example 1: Mashed potatoes with chicken fried in water, without oil. Lecaro argues that it is possible to cook them without oils because the chicken has its own fat, which when in contact with the pan, comes out and fries perfectly, but at a low temperature. After this, water is added for cooking.

Example 2: Tuna salad and small portion of rice, without oil.

Example 3: Bean or lentil stew and steamed or grilled fish.

Example 4: Bean, onion, avocado and hard-boiled egg salad.

4. Mid afternoon

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Snacking between 16:00 and 17:00 a snack is advisable. Fresh and dried fruits provide potassium.

Example: red or green apple, grapes, pear, banana, peanut, quinoa cereal.

Specialists recommend consuming according to the size of the fist or the palm of the hand.

5. Dinner

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One of the biggest mistakes is to have dinner after 20:00, which does not allow for proper digestion.

It would be advisable to have dinner three hours before going to sleep so that we can metabolize the food we eat and burn part of it.

Example 1: Salad of tuna or other white meats such as shrimp or chicken with vegetables.

Example 2: Cooked and ripe corn grilled with cheese.

In drinks: yogurt or milk. If you are lactose intolerant, the best is a tea.

 

Water and exercise, the best companions
The nutritionist Cecilia Luna affirms that correct hydration is achieved through food and water.

"It is advisable to consume 2 to 2.5 liters of water a day or 30 to 35 milliliters per kilogram of weight," she says, adding that the amount of water is conditioned in special situations such as: physical activity, diarrhea, among others.

As for exercise, the ideal is 30 and 45 minutes, at least three times a week or do it when it is most convenient, depending on the other activities (studies, work, family).

Luna indicates that the most important thing is to be constant, despite the obligations. Without forgetting to rest the 8 hours. “Sleep is essential because the body needs it. If you sleep less, you can develop diabetes or obesity, "says Dr. Lecaro.

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