Melaine Hendershott, RDN, CSO<\/strong> es la dietista registrada Esp\u00edritu de Supervivencia en el Centro de C\u00e1ncer Shaw. Melaine obtuvo su Maestr\u00eda en Nutrici\u00f3n y est\u00e1 certificada en nutrici\u00f3n oncol\u00f3gica. En nuestro evento del 3 de abril, discuti\u00f3 la planificaci\u00f3n de comidas, las deficiencias comunes en su dieta y c\u00f3mo combatirlas con alimentos que puede consumir. Tambi\u00e9n proporcion\u00f3 consejos y trucos para sus compras semanales.<\/em><\/p>\n\n\n\nNutrition is vital to our health. I love my job as a RDN because I get to take the power of food and share it with others. I work as an oncology dietitian and it\u2019s so inspiring. I get a front row seat on how the foods we choose literally saves lives. I love how Dr. Vickerman said that nutrition is more important than our prescriptions and when I explain to my patients how powerful food and nutrition is and how they can use that to prevent cancer recurrence they are just blown away. <\/p>\n\n\n\n
In the spirit of Lilia\u2019s recommendation to \u201ceat real food, no too much and mostly plants\u201d, we want to fill our plates with at least \u00bd from fruits and non-starchy vegetables. When my son was in preschool, a friend asked him since his mom was a dietitian, what do we usually eat for dinner. His reply was \u201csalad and something\u201d. <\/p>\n\n\n\n
So when we\u2019re talking about non-starchy veg, these are the ones you don\u2019t have to cook to eat such as greens, carrots, broccoli, and other vegetables you would think to have in a raw salad or veggie tray. The starchy veg are the ones you typically cook sweet potatoes, winter squash, legumes like beans and corn- This is also the space for grains like oats, wheat, brown rice, and barley. Look for the highest fiber and most nutritious versions of grains such as sandwich thins, low-carb or corn tortillas, low-sugar high fiber cereals and sprouted grain breads. Then \u00bc of your plate as lean proteins like beans, nuts\/seeds, poultry, fish and some red meats.<\/p>\n\n\n\n
Entonces, si llenamos nuestros platos de esta manera, debemos planificar nuestras comidas y llenar nuestros carritos de compras de esta manera. Donde \u00bd de su carrito son frutas y verduras y \u00bd son almidones, granos y prote\u00ednas. Incluimos un folleto de men\u00fa de 7 d\u00edas para su referencia, pero encuentro que el desayuno es f\u00e1cil de planificar porque como lo mismo la mayor\u00eda de los d\u00edas, los almuerzos son f\u00e1ciles de planificar con las sobras, y ensaladas con prote\u00ednas. Entonces, \u00bfnos vamos a concentrar en qu\u00e9 hay para cenar? <\/p>\n\n\n\n
When you\u2019re planning your meals you want to think about all the vegetables you want to include and then what your starches and protein is going to be. So if you\u2019re thinking tacos, think about how you can incorporate more veggies such as making pico de gallo, adding cabbage, peppers, sweet potato, zucchini, corn, avocados, etc. Rather than just shredded chicken or ground beef in tortillas.<\/p>\n\n\n\n
Todo esto comienza con un plan de comidas. <\/p>\n\n\n\n
If you’re anything like me, you don\u2019t need to plan 7 different dinners. Start with 1 meatless meal\/week. I love meatless Mondays because they turn into meatless Tuesdays and sometimes Wednesdays, too. I always say when you cook vegetarian, it grows and when you cook meat it shrinks. So when you think about making beans, you soak them and they grow and then you cook them and they grow again. So making beans = lots of leftovers. And I love leftovers because then I can incorporate them into more meals and less meal prep. <\/p>\n\n\n\n
Luego considera agregar 2-3 comidas m\u00e1s para la semana.<\/p>\n\n\n\n
Make sure to look at what you already have on hand. I hate it when I get home from the store and realize I already have more than enough at home. Look at what you have on your shelves and in your freezer that can be a base for a meal. <\/p>\n\n\n\n
A menudo me preguntan cu\u00e1l es mi libro de cocina favorito. Siempre digo Google. Puedes encontrar cualquier receta o idea de comida en internet. Agrega palabras de b\u00fasqueda adicionales como saludable, bajo en sodio, bajo en grasa, bajo en carbohidratos a cualquiera de tus comidas favoritas y las modificaciones estar\u00e1n ah\u00ed para ti. O ingresa los alimentos que ya tienes a mano para buscar y podr\u00e1s encontrar una receta que use esos ingredientes espec\u00edficos. O pregunta c\u00f3mo usar un sobrante y te dar\u00e1 recetas para usar el arroz o las papas extra que ya cocinaste de una comida anterior. <\/p>\n\n\n\n
Once you have a few meals planned and have checked what items you already have on-hand, start making your grocery list. Try to have a regular 1 or 2 days per week you do your shopping. I love using grocery apps on my phone. I fill out the app like I\u2019m going to order it online and pick it up. Then coupons and other discounts pop up and I can click them so I\u2019m saving all I can at checkout. As items come up that I need while food prepping or looking at recipes, I can go to the app, search for the item and add it to my order. I typically just go inside and shop, but if I know I\u2019m running short on time I can always order it for pick up with 1 click. I also included a grocery list handout to help identify the healthiest items on every aisle of the store.<\/p>\n\n\n\n
Echa un vistazo a nuestro folleto que tiene un plan de comidas de 7 d\u00edas<\/strong><\/a>. Tiene ideas para el desayuno, el almuerzo, la cena y las meriendas. \u00a1Si yo preparara tantas comidas con antelaci\u00f3n, me volver\u00eda loco! As\u00ed que toma las ideas de comidas y \u00fasalas como bases para ideas saludables. Me encuentro comiendo b\u00e1sicamente lo mismo para desayunar, como yogur con cereal bajo en az\u00facar o sin az\u00facar a\u00f1adido y fruta, o preparo avena y panqueques de prote\u00edna. Almuerzos: Sol\u00eda tener un cliente que cocinaba a fuego lento varias pechugas de pollo los domingos y preparaba una gran ensalada y com\u00eda eso toda la semana. Yo tambi\u00e9n uso muchas sobras para los almuerzos. Y si planificas tus comidas, las cenas se vuelven mucho menos estresantes.<\/p>","protected":false},"featured_media":5557,"template":"","meta":{"_acf_changed":false},"class_list":["post-5556","event","type-event","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"\nWellness Series - Vail Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wellness Series - Vail Health\" \/>\n<meta property=\"og:description\" content=\"Meal Planning Made Easy with Melaine Hendershott Melaine Hendershott, RDN, CSO | Shaw Cancer CenterApril 07, 2025 Melaine Hendershott, RDN, CSO is the Spirit of Survival registered dietitian at Shaw Cancer Center. Melaine received her Master’s degree in nutrition and is board certified in oncology nutrition. 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