{"id":1329,"date":"2017-12-07T00:00:00","date_gmt":"2017-12-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/how-to-fill-your-plate\/"},"modified":"2017-12-07T00:00:00","modified_gmt":"2017-12-07T07:00:00","slug":"como-llenar-tu-plato","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/how-to-fill-your-plate\/","title":{"rendered":"C\u00f3mo llenar tu plato"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Cuando se trata de llenar tu plato, prioriza la calidad sobre la cantidad. Construir una comida centrada en frutas y verduras nutritivas y saludables es una parte importante de esta filosof\u00eda, y una que hace que sea dif\u00edcil comer en exceso o mal. La mayor\u00eda de los m\u00e9dicos coinciden en que al planificar tus comidas, es importante contar las frutas y verduras en tus platos en lugar de las calor\u00edas, ya que estas \u00faltimas pueden ser enga\u00f1osas. <br> <br> \u201cNo me gusta contar calor\u00edas ni hacer restricciones; si las personas restringen demasiado las calor\u00edas y se quedan hambrientas, generalmente hay un efecto rebote \u2014dice la Dra. Lipton, m\u00e9dica internista de Vail Health\u2014. Personalmente, me enfoco en comer alimentos densos en nutrientes que naturalmente son bajos en calor\u00edas\u201d.\u201c <br> <br> Entonces, \u00bfc\u00f3mo se ve esto realmente en tu plato?<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>La mitad de tu plato debe estar llena de frutas y verduras, m\u00ednimamente procesadas y cocinadas en aceites saludables como el de canola o el de oliva.<\/li>\n\n\n<li>Un cuarto de tu plato debe estar lleno de granos saludables: piensa en pan integral, pasta integral o arroz integral. Mantente alejado de los granos refinados, como el pan blanco y la pasta blanca.<\/li>\n\n\n<li>El \u00faltimo cuarto de tu plato debe provenir de prote\u00ednas. Evita embutidos y tocino, ya que suelen ser procesados y estar llenos de aditivos. En su lugar, opta por nueces, frijoles, aves y pescado, y busca fuentes de alta calidad (sin hormonas ni antibi\u00f3ticos).<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">De igual manera, lee las etiquetas, tanto para saber qu\u00e9 contiene el producto como para entender c\u00f3mo son las porciones. Si te cuesta adivinar qu\u00e9 tama\u00f1o de porci\u00f3n debes comer, considera esto:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>3 onzas de carne equivalen al tama\u00f1o de un mazo de cartas<\/li>\n\n\n<li>1 taza de pasta, arroz o vegetales tiene el tama\u00f1o de una pelota de b\u00e9isbol<\/li>\n\n\n<li>1 cucharadita de margarina es del tama\u00f1o de un dado<\/li>\n\n\n<li>1.5 onzas de queso equivalen al tama\u00f1o de cuatro dados apilados<\/li>\n\n\n<li>\u00bd taza de fruta fresca es del tama\u00f1o de una pelota de tenis<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Katie Mazzia, dietista registrada y educadora en diabetes, recomienda ajustar los h\u00e1bitos a la hora de comer para reducir las porciones excesivas y optar por alternativas m\u00e1s saludables en lugar de snacks salados o dulces.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Come de un plato, no de la bolsa, caja o paquete.<\/li>\n\n\n<li>Usa un plato m\u00e1s peque\u00f1o, de 9 pulgadas, para evitar servir demasiado.<\/li>\n\n\n<li>Prepara y planifica: corta, pica y guarda las verduras y frutas en el refrigerador, para que sea f\u00e1cil comer bocadillos saludables, adem\u00e1s de facilitar la preparaci\u00f3n de comidas.<\/li>\n\n\n<li>Abastece tu despensa con alimentos b\u00e1sicos: arroz integral, frijoles enlatados sin sodio, frutas y verduras congeladas, avena, pasta, sopas de frijoles, etc.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">No soy fan de contar calor\u00edas ni de la restricci\u00f3n; si las personas restringen demasiado las calor\u00edas y pasan hambre, generalmente hay un efecto rebote.<br> Dr. Dennis Lipton<\/p>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<p class=\"wp-block-paragraph\">Para m\u00e1s informaci\u00f3n sobre nutrici\u00f3n y servicios de diet\u00e9tica, visite <a href=\"https:\/\/www.vailhealth.org\/es\/servicios\/nutricion-alimentaria\/\">vailhealth.org\/nutricion<\/a>. Para programar una cita, llame al (970) 479-5058.<\/p>\n\n\n<p class=\"wp-block-paragraph\"><em>Acerca del Dr. Dennis Lipton \u2013 <a href=\"\/es\/servicios\/medicina-interna\/\" style=\"color:blue; text-decoration:underline\">Medicina Interna<\/a> | (970) 926-6340<\/em><br> Dennis Lipton MD es un internista certificado por la junta, entrenado en los aspectos esenciales de la atenci\u00f3n primaria y la prevenci\u00f3n de enfermedades, y puede ayudar a garantizar que los pacientes reciban las pruebas de detecci\u00f3n m\u00e9dica y las inmunizaciones adecuadas.<\/p>","protected":false},"excerpt":{"rendered":"<p>When it comes to filling your plate, think quality over quantity. Building a meal centered around nutrient-dense, wholesome fruits and vegetables is an important part of this philosophy, and one that makes it hard to overeat or eat poorly. Most physicians agree that when planning your meals, it&#8217;s important to count the fruits and veggies&#8230;<\/p>","protected":false},"author":0,"featured_media":1330,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How To Fill Your Plate | Vail Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vailhealth.org\/es\/noticias\/como-llenar-tu-plato\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Fill Your Plate | Vail Health\" \/>\n<meta property=\"og:description\" content=\"When it comes to filling your plate, think quality over quantity. 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