“Si usted quiere perder peso debe aprender cuantas calorías consume y para ello debe aprender las calorías de todos los alimentos”
¿Qué difícil verdad?, imagínense alguien que quiere cuidar de su salud y bajar o aumentar unos kilitos o aumentarlos; y llega a una consulta donde requiere no solo de motivación para seguir una rutina diferente a la que acostumbra, sino que además requiere de aprender a contar calorías en su día a día para poder lograrlo ¿te parece útil o te parece un método perdurable en el tiempo?
Este conteo de calorías en vez de enseñar a nutrir tu cuerpo es otra clase de matemática y de agilidad mental para almacenar toda la información. El basarte en las calorías que consumes, es decir, basarte en un número para elegir un alimento y no ver realmente la calidad de un nutriente o aprender a añadir un alimento que no posee etiqueta nutricional no es la mejor manera de seguir hábitos saludables.
Contar calorías no es tan sencillo
Si bien es cierto que los nutricionistas debemos aprender sobre las calorías de los alimentos para así calcular el gasto de una persona y poder determinar cuánto necesita comer realmente y transformarlo en un plan de alimentación; resulta imposible conocer las calorías y valores nutricionales de todos los alimentos.
Sin embargo, una gran falla de este método actualmente es la intervención de la industria de alimentos. Realizan una alta fabricación de productos bajos en calorías, con alta cantidad de conservantes, edulcorantes y químicos que a veces aportan menos calorías y nutrientes que un alimento natural como lo puede ser una fruta, caso que puede ocurrir con mermeladas light sin azúcar por mencionar un ejemplo.
Lea también: ¿Cultura de dieta o hábitos saludables?
Pero, entonces ¿qué podemos hacer para controlar nuestra alimentación sin preocuparnos excesivamente por el conteo calórico de cada bocado?
Los profesionales en nutrición utilizamos algo llamado “sistemas de intercambio”; una herramienta educativa para elaborar planes de alimentación de forma más práctica y sencilla. De tal forma que permite concientizar sobre la importancia de una adecuada combinación de alimentos permitiendo la planificación de una alimentación saludable.
El sistema de intercambio resulta más útil que aprenderse todas las calorías de los alimentos. Al aprendernos o familiarizarnos con los grupos de estas listas puedes lograr identificar que alimentos aportan nutrientes similares y las porciones adecuadas para sustituir un alimento por otro que tenga un aporte similar de calorías y nutrientes.
En cada lista se clasifican los alimentos según su similitud en contenido de nutrientes, de tal forma que el aporte de carbohidratos, proteínas y grasas sea lo más similar posible. A su vez se adapta el tamaño de la porción, utilizando tanto gramos como medidas caseras para una mayor practicidad y uso.
¿Qué es una medida casera?
También puede ser llamada medida practica y son aquellas que utilizamos comúnmente en recetas de cocina sin darnos cuenta que pueden ser muy útiles. Como una taza o una cucharada o un vaso, entre otras, que resultan ser más fáciles de utilizar que el gramaje dado por una balanza; por eso es que la mayoría de los alimentos en estas listas se expresan en medidas caseras para determinar itercambios determinan la porción del alimento.
Existen múltiples listas de alimentos, cada país suele tener la suya, debido a que cada uno cuenta con una cultura y alimentos diferentes. En el caso de Venezuela poseemos seis grupos o listas, las cuales se dividen de la siguiente manera:
- Leche y sustitutos.
- Hortalizas y vegetales.
- Frutas.
- Almidones, cereales y panes.
- Carnes y sustitutos.
- Grasas.
Otras ventajas de las listas
Otra de la ventaja de las listas de intercambio, además de ser súper practica y sencilla, es que te permite controlar y formar equivalencias entre los alimentos aun cuando este no presenta una etiqueta nutricional, ya que si conoces en que grupo está el alimento puede saber aproximadamente su aporte de nutriente.
Un detalle importante es recordar que la cantidad de intercambios de un grupo de alimentos es diferente para cada persona, pues, aunque es una guía que permite educar, los intercambios deben ser calculados por un profesional para que se ajusten a los requerimientos individuales de cada persona según su actividad, edad, sexo y demás condiciones.
En general según la Asociación Americana de Diabetes, que fue una de las primeras instituciones en crear esta herramienta para el manejo de sus pacientes, el plan de comidas saludables para adolescentes y adultos debe contemplar:
- 2 a 3 intercambios de hortalizas y vegetales.
- 2 intercambios de frutas.
- 6 intercambios de almidones, cereales y panes.
- 2 porciones de leche y sustitutos.
- Aproximadamente 6 intercambios de carnes y sustitutos.
- 1 a 2 intercambios de grasas.
¡Recuerda lo importante es aprender sobre los alimentos, como agruparlos y el aporte de nutrientes que poseen, no solo importan las calorías, la idea es aprender a alimentarte no ser una calculadora andante!
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