Con el éxito del famoso ayuno intermitente, muchas personas se han cuestionado la decisión de si las meriendas son hoy en día una estrategia correcta para mantener buenos hábitos de alimentación. Pero, para darle respuesta a esta pregunta, primero deberíamos conocer algunas de las explicaciones por las cuales las personas realizan meriendas. En otras palabras, sienten la necesidad de picar entre comidas y cuál sería el motivo nutricional de incluirlas en un plan de alimentación.
Sabemos que la cantidad de lo que comemos es la base para el mantenimiento de la salud. Consumir la energía y nutrientes necesarios resulta indispensable para prevenir y tratar enfermedades. Sin embargo, el cómo distribuimos esos alimentos en el día también juega un papel importante; tanto a nivel de salud como del rendimiento físico.
No es para todos
El adaptarse o seguir el régimen del ayuno intermitente, que establece largos periodos sin ingesta de alimentos, no es para todos. El adaptarse a los nuevos tiempos de comida y a las largas horas entre ellas puede causar dolores de cabeza; mareos o cansancio dependiendo de la persona, así como disminuir el rendimiento físico en competencias. Recuerda que si quieres saber más sobre el ayuno intermitente puedes leer mi columna: Ayuno intermitente: ¿La mejor herramienta nutricional?
Por esta razón y otras, el ayunar no es un patrón de alimentación para todos. Por ello, muchas personas siguen recurriendo a la inclusión de meriendas y fraccionamiento de comidas en el transcurso del día; pero ¿qué tienen de beneficioso, son indispensables para alimentarnos de forma correcta?
Muchas personas incluyen meriendas sin darse cuenta, algunos por tener hambre en periodos de alimentaciones restrictivas para lograr pérdida de peso. Otros por estar en sus trabajos o eventos sociales, algunos por salir en pareja a sitios como el cine o teatro; otros simplemente por almorzar distraído viendo la televisión y luego de un rato, por no prestar atención y no asimilar ese momento de ingesta de alimentos, tener que ir a la cocina para ver que se puede picar.
Las meriendas son una de las muchas estrategias nutricionales, que pueden ajustarse a las necesidades y gusto de cada persona. Varias de las formas en las que una merienda puede considerarse beneficiosa seria: permitiendo el aumento la ingesta de nutrientes, manteniendo de los niveles de energía, controlando la glicemia (azúcar en sangre); promoviendo la recuperación posterior al ejercicio, promover el estímulo del sueño, controlar o los cuadros de la ansiedad, entre otras.
Mucho cuidado con el tipo de meriendas
De igual forma, si las meriendas no se realizan de forma correcta, y no respetan las calorías totales del día pueden pasar de ser beneficiosas. A ser factores que promuevan no solo el aumento de peso, sino al consumo excesivo de sustancias como azúcar, grasas trans y saturadas; conservantes y demás ingredientes que repercuten de forma desfavorable en la salud. El considerar una merienda como un comportamiento saludable, va ligado a la elección de alimentos que la conforman; si aquella se constituye por alimentos densos de energía, pobre en nutrientes y vitaminas, ricos en grasa y azucares evidentemente no será una correcta aplicación de esta estrategia nutricional.
A su vez, el entender el tipo de merienda es necesario, según el objetivo nutricional podemos encontrarnos con meriendas ligeras como frutas, yogurt natural, cotufas; frutos secos, vegetales con hummus, entre otras. O meriendas energéticas como sándwich con queso y mermelada, barras de proteínas, plátano con queso, panquecas proteicas y muchas más, es decir, reconocer entre meriendas hipocalóricas e hipercalóricas y quien requiere de cada una es tan vital como el momento en que la consumimos.
Más útiles en algunos grupos de personas
En mi experiencia las meriendas resultan ser de utilidad y de prioridad en personas como los atletas de alto rendimiento, personas con incapacidad para controlar la ansiedad, tratamientos de sobrepeso y/o obesidad, diabéticos, planes de alimentación enfocados al aumento de peso, post operados de cirugía bariátrica o personas con poca tolerancia gastrointestinal, aunque igualmente es importante reconocer que todo depende de la persona, pues hay algunas que cubren sus requerimientos con dos o tres comidas al día, haciendo por ende, una distribución diferente y ajustando sus comidas a sus gustos y rutina.
Así entonces, podemos darle respuesta a nuestra interrogante, reconociendo que lo primordial es cubrir todas las calorías y nutrientes necesarias, y que la forma en como las distribuyamos en el día a día, ya sea con o sin inclusión de meriendas no es indispensable, pero puede contribuir a mejorar parámetros de salud o rendimiento físico en algunas condiciones.
En conclusión ¡ten presente que la forma en como distribuyas los alimentos en tu día depende de ti, de tus necesidades, tus gustos, tú de rutina y de tus objetivos, por lo cual incluir o no meriendas es una decisión individual!
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