Alimentos dietéticos saludables: 9 formas de elegir alimentos más saludables

Productos dietéticos saludables

Alimentos saludables: considere cómo elegir los alimentos más saludables

Los bocadillos, las bebidas, las comidas e incluso los alimentos procesados ​​de la tienda pueden ser saludables. Pero aquí está el problema: los fabricantes nos engañan deliberadamente con etiquetas «parlantes», diciendo que están hechas de materias primas naturales; de lo contrario, estimula las funciones inmunológicas del cuerpo. ¿Cómo elegir un producto realmente de alta calidad que no dañe su salud? Respuestas en el material de hoy.

DESAYUNO SECO

Para la mayoría de los cereales que se pueden encontrar en los estantes de las tiendas nacionales, la proporción de calorías por porción es aproximadamente la misma. La diferencia está en la cantidad de fibra y contenido de azúcar.

So when choosing your cereal, focus on a product that contains at least 5 grams of fiber and no more than 12 grams of sugar per serving. Sugar is generally «hidden» in ingredients like molasses, honey, corn syrup, fructose. The only exception to this is nut sugar, which can be used in breakfast cereals.

Altogether, the general rule of thumb in this case: the fewer ingredients, the better. Ideally: just chopped wheat. Also, try not to consume more than 20% of your daily sodium requirement with cereals.

PAN

Choose bread that contains no more than 100 calories and 150 mg of sodium per slice (100 g), and at least 3 grams of fiber. Of course, this excludes white bread from your menu.

By the way, not all wheat breads are really healthy. Just because the packaging says whole wheat flour is used doesn’t mean the bread is actually 100% whole wheat. To verify this, you must read the ingredient list.

Wheat, oats, and other whole grains should be listed as the first component. If whole wheat flour appears first and then some other type of flour, then the fiber content in the bread is low. The content of molasses (molasses) and other sweeteners should be kept to a minimum.

SNACK BARS

In snacks, it is important not only the content of calories, fat, fiber and sugar, but also protein. Buy those with at least 5 grams of protein, 3 grams of fiber, less than 10 grams of sugar, and no more than 200 calories.

If a snack is a more or less complete meal, then it can contain 300 calories and the amount of protein can range from 8 to 20 grams. The fat limit for such a product should be 10 grams and no more than 1 gram of saturated fat. But don’t forget that fats can also be useful if, for example, their source is nuts.

FOODS FOR MICROWAVES

The most common disadvantage of cooked frozen foods is their high salt content. Even low calorie meals can provide more than 30% of your daily sodium requirement. Therefore, it is advisable to carry out your own mini-investigation and compare the products of those brands that are represented in the stores of your city to be able to choose the healthiest option.

Also, pay special attention to calorie count and fat sources. Microwave dishes often contain saturated fat from butter. Choose foods that include unsaturated fats from olive oil and salmon.

Remember also that the maximum calorie content of such a dish is 500, while the protein content should be 10 grams or more in one serving. Well, do not forget to prepare a salad of fresh vegetables for such a dish.

FROZEN VEGETABLES

If you don’t have fresh vegetables at your disposal, fresh frozen may be a good alternative. However, choose foods that are not covered in any type of sauce. These supplements contain additional calories, saturated fat, and significant amounts of salt.

So if you want to add flavor to cooked broccoli ice cream, sprinkle it, for example, with Parmesan cheese or olive oil.

RICE AND PASTA

Choose high fiber rice and pasta. Of the pasta, those made with durum wheat are preferred. But brown rice contains more fiber than regular white.

A suitable meal in this regard contains approximately 7 grams of fiber per serving. But check the portion size before wrapping your spaghetti plate. When cooked, pasta expands so that 100 grams of raw pasta contains more fiber and more calories than 100 grams of cooked pasta.

Also, watch out for packaged flavored rice. Too much salt can be added.

SALAD CONDITIONS

Almost always, if we dress a salad, then we take about two tablespoons of the corresponding dressing. And it is because of this indicator that we can easily compare them. Try to stick to a 50 calorie dressing per serving. Remember the rule about sugar: the less the better.

Choose dressings made with olive oil instead of mayonnaise. Also, pay attention to the sodium content.

YOGURTS

Yogurt is an excellent low-calorie source of protein and calcium. But even here you can make a mistake with the choice. The good news is that yogurt doesn’t contain an alarming amount of sodium, which means you don’t need to check this parameter.

Another piece of news: the sugar content in yogurt can get off the scale. Focus on foods that offer less than 20 grams of sugar per serving. Most desirable – 6 to 12 grams of sugar per serving, where you can add real fresh fruit.

Another tip: choose low-fat yogurt varieties with at least 6 grams of protein. By the way, Greek yogurt contains significantly more protein per serving than regular yogurt.

SPORT DRINKS

If you don’t play sports that require electrolyte and energy replacement, try not to use sports drinks. The fact is that these foods are very high in calories because they are sweetened water.

Si realmente ha perdido muchos líquidos a través del sudor y necesita equilibrar su equilibrio agua-sal, elija una bebida con menos de 60 calorías por porción. Y asegúrese de conocer el tamaño de la porción: a menudo hay dos porciones en una botella.

Bueno, si solo quiere beber en un día caluroso, entonces el agua corriente es su mejor opción.

Ahora ya sabes cómo evitar posibles errores a la hora de elegir productos y no caer en las trampas de los marketers. ¡Sea saludable y coma bien! Y también me gusta si te ha gustado este artículo.