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LA DIETA SALUDABLE

APRENDE

Para mantener una buena salud, es muy importante seguir una dieta equilibrada. Las organizaciones de salud recomiendan una dieta que incluya una variedad de alimentos para asegurarnos de que nuestro cuerpo recibe todos los nutrientes que necesita.

Estructura de un plato saludable

Un plato equilibrado debe tener estos elementos:

  • Aceite de oliva: Aporta grasas saludables, que nos dan energía.
  • Hortalizas y verduras: Son alimentos reguladores, ricos en vitaminas y minerales que ayudan a que el cuerpo funcione bien.
  • Frutas: También son alimentos reguladores, ricos en vitaminas y minerales.
  • Agua: Es esencial para mantenernos hidratados.
  • Proteínas saludables: Ayudan al crecimiento y desarrollo. Se encuentran en carnes, pescados, huevos, legumbres y frutos secos. Los embutidos y carnes procesadas deben comerse con moderación.
  • Cereales: Son alimentos energéticos, ricos en hidratos de carbono. El arroz, el pan y la pasta son ejemplos, y siempre es mejor elegir cereales integrales.

Consejos para una buena alimentación

  • Comer cinco comidas equilibradas al día. Un plato debe tener un 50% de alimentos reguladores (verduras y frutas), un 25% de alimentos energéticos (cereales) y otro 25% de alimentos constructores (proteínas).
  • Preferir el aceite de oliva en lugar de otros aceites o mantequilla.
  • Evitar los productos azucarados como refrescos, golosinas y bollería industrial.
  • Comer acompañado, en familia o con amigos, para disfrutar de la comida.
  • Comer tranquilamente, sin prisas, masticando bien los alimentos.
  • Participar en la preparación de las comidas y ayudar en las tareas de la mesa y la limpieza.
  • Disfrutar de la comida, prestando atención a los sabores y olores.

LECTURA FACILITADA

La Dieta Saludable 🥗🍎

Para estar saludables, es muy importante seguir una dieta equilibrada que nos aporte todos los nutrientes que necesitamos.

Estructura de un plato saludable 🍽️

  • Aceite de oliva: Grasas saludables para darnos energía. 🥄
  • Hortalizas y verduras: Ricas en vitaminas y minerales. 🥦
  • Frutas: También ricas en vitaminas y minerales. 🍓
  • Agua: Fundamental para hidratarnos. 💧
  • Proteínas saludables: Ayudan al crecimiento, como carnes, pescados, huevos, legumbres y frutos secos. 🥩
  • Cereales: Alimentos energéticos, como arroz, pan y pasta, preferiblemente integrales. 🍞

Consejos para una buena alimentación 🍽️

  • Comer cinco comidas equilibradas al día: 50% frutas/verduras, 25% cereales, 25% proteínas. 🥗🍞🍗
  • Preferir aceite de oliva. 🧴
  • Evitar productos azucarados (refrescos, golosinas, bollería). 🍬❌
  • Comer en compañía, disfrutando la comida. 👨‍👩‍👧‍👦
  • Comer tranquilamente y masticar bien. 🕒
  • Participar en la preparación de las comidas. 👩‍🍳
  • Disfrutar los sabores y olores de los alimentos. 👃👅

GLOSARIO

  1. Hortalizas: Verduras que crecen en la tierra.
  2. Embutidos: Carnes procesadas, como chorizo o salchichón.
  3. Proteínas: Nutrientes que ayudan al crecimiento y reparación del cuerpo.
  4. Carbohidratos: Nutrientes que nos dan energía, como los que contienen los cereales.
  5. Azucarados: Alimentos con mucho azúcar añadido.

MAPA CONCEPTUAL

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Su navegador no es compatible con esta herramienta.

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