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Plato del buen comer

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Plato del buen comer

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About this activity

Guía práctica para una alimentación balanceada

Created by

Christian Molina
Christian Molina
Mexico

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Plato del buen comer
 

Plato del buen comerOnline version

Guía práctica para una alimentación balanceada

by Christian Molina
1

1. ¿Qué es el plato del buen comer?

El plato del buen comer es una guía para una alimentación balanceada. Combina frutas y verduras, granos, proteínas, grasas saludables y agua.

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2. Frutas y verduras

Frutas y verduras deben ocupar la mitad del plato. Elige colores variados para obtener vitaminas, minerales y fibra.

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3. Granos y carbohidratos

Granos y carbohidratos complejos deben ocupar cerca de un cuarto del plato. Prefiere trigo, arroz integral, maíz, quinoa y legumbres.

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4. Proteínas

Proteínas: fuentes animales y vegetales. Incluye pescado, pollo, legumbres y tofu para saciedad y reparación de tejidos.

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5. Lácteos o sustitutos

Lácteos o sustitutos fortificados aportan calcio y proteína. Consume en porciones moderadas según necesidad.

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6. Grasas saludables

Grasas saludables: aceite de oliva, aguacate y frutos secos. Úsalas con moderación para energía y salud cardiaca.

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7. Agua

Beber la cantidad adecuada de agua todos los días facilita funciones corporales y digestión.

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8. Porciones y colores

Una dieta variada y equilibrada requiere diferentes colores y tamaños de porciones para una nutrición integral.

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9. Consejos prácticos

Planifica comidas, evita ultraprocesados y azúcares añadidos. Lee etiquetas y prioriza alimentos frescos siempre que puedas.

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10. Ejemplo de menú diario

Desayuno: fruta y yogur. Comida: verduras, proteína y grano. Cena: comida ligera y agua. Ajusta porciones a tus necesidades.
 
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