¿Sabes cómo armar tu plato?

La alimentación se basa en un balance, y cuando me refiero a balance hablo de la combinación de los grupos de alimentos. Son totalmente indispensables para que el cuerpo reciba sus nutrientes de forma completa.  Es por ello, que armar el plato no debe ser considerada una tarea complicada, en teoría si seguimos esta pauta de cubrir cada grupo de alimento realmente será algo muy sencillo. 

Seguramente has visto las herramientas llamadas “El plato saludable” o “My plate” ambas herramientas creadas por organizaciones que se proyectan para la mejora de la salud. Es de aquí de donde parte la idea de distribuir el plato cumpliendo con los grupos de alimentos. Ambas estrategias con sus diferencias, sin embargo, ambas útiles a la hora de la educación nutricional.

Lo primero para armar un plato de forma correcta es identificar los grupos de alimentos. Hoy podemos reconocer seis grupos, identificados como:  cereales o granos o carbohidratos, proteínas saludables, vegetales o verduras, frutas, aceites o grasas saludables y agua. Todos estos, grupos que deben prevalecer en nuestra alimentación.

Por eso cuando hablamos de las comidas principales, conocidas en otras palabras como el desayuno, el almuerzo y la cena, la recomendación general es incluir un alimento perteneciente a cada uno, cumpliendo con ciertos detalles por grupo.

Los grupos serían:

  1. Cereales o granos o carbohidratos: preferiblemente integrales y no refinados.
  2. Proteínas saludables: evitar carnes procesadas y limitar carnes rojas, priorizando el consumo de aves, pescados, huevo, lácteos y granos.
  3. Vegetales o verduras: variedad y diferente aporte de colores.
  4. Frutas: coloridas y frescas.
  5. Aceites o grasas saludables: alentar el consumo de las insaturadas, limitar grasas saturadas y evitar las trans, leyendo el etiquetado y haciendo uso correcto de aceites en la cocina.
  6. Agua: priorizar consumo de agua o infusiones naturales que aporten líquidos y micronutrientes, evitando consumo de azúcar o edulcorantes en los mismos. 

Lea también:


Hay que reconocer que muchos especialistas dividen el grupo de las proteínas saludables en dos, haciendo un total de siete grupos, pues clasifican dicho grupo en carnes, pescados y huevos, por una parte, y en otra clasificación lácteos y derivados, sin embargo, en mi opinión resulta más prácticos encasillarlos en un mismo grupo ya que ambos aportan proteínas de buena calidad, claro esta que esta afirmación es válida siempre y cuando verifiquemos la calidad de los productos que compramos. Así como también, desde el punto de vista de educar a las personas, es más sencillo el menor número de grupos de alimentos posibles. 

https://www.instagram.com/p/COP_xQzD8v4/

También debes reconocer los alimentos

Te preguntaras si esto es suficiente para armar correctamente un plato, y la respuesta es no, porque a pesar de que es la base para armar un plato saludable, lo siguiente luego de aprender sobre los grupos de alimentos, es reconocer los alimentos que los integran, para eso, puedes visitar esta publicación que les brinda ejemplos de porciones y alimentos según el grupo al que pertenecen.

Ahora sí, casi sabes armar tu plato de forma correcta, guiándote de forma intuitiva para seguir con hábitos más saludables. Sin embargo, como todos no tenemos la misma condición nutricional ni el mismo objetivo, podemos dividir las porciones de forma diferente según el objetivo que tengamos. A manera de recomendación general, los platos los podemos armar basándonos en tres condiciones: mantenimiento del peso corporal; aumento del peso corporal y reducción del peso corporal. Recuerda que es muy importante entender que aunque esto es una herramienta básica para mejorar la alimentación, no supera la evaluación de forma personalizada por un profesional. 

En una persona que desea mantener su peso corporal, basta con dividir el plato en tres partes iguales para el grupo de cereales, proteínas y vegetales, anexando así una porción de fruta y grasa, sin olvidar el vaso de agua o te.

Si el objetivo es reducir el peso corporal, la estrategia se basaría en dividir la mitad del plato con vegetales y un cuarto (1/4) para proteínas y cereales. De igual forma anexando una porción de frutas, grasas y agua. Al contrario ocurre cuando el objetivo es el aumento de peso corporal; la mitad del plato corresponde a los cereales y los cuartos para proteínas y vegetales, anexando no solo la porción de fruta, grasa y agua, sino en algunos casos una segunda dosis de carbohidrato. 

En conclusión, como consejos generales que podemos seguir para armar un plato de forma correcta debemos contemplar: 

1. Incluye un alimento por grupo de alimento.

2. Prioriza alimentos frescos y no empacados.

3. Controla tus porciones según tu objetivo.

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