ALIMENTACIÓN SALUDABLE

​1. Consuma alimentos variados y nutritivos diariamente​​​

La alimentación es más saludable y nutritiva cuando se incluyen diferentes tipos de alimentos en cada comida. La alimentación diaria debe incluir: frutas, verduras y hortalizas de diferentes colores, leguminosas (frijol, lenteja, garbanzo), cereales integrales, nueces, lácteos bajos en grasa, carne magra, pescado y huevo.

2. Disminuya el consumo de grasas saturadas y evite las comidas rápidas

El consumo habitual de grasas saturadas es perjudicial para la salud. Estas se encuentran en la  manteca, mantequilla y carnes rojas. Están contenidas en productos de pastelería, galletas y postres. El consumo frecuente de comidas rápidas también afecta su salud; los alimentos como pizza, hamburguesas, papas fritas, empanadas y pollo frito son altamente calóricos, abundantes en grasa y pobres en nutrientes y fibra.

3. Aumente el consumo de frutas y de verduras. Son «5 al día»​

Consumir 3 frutas y 2 verduras de diferentes colores diariamente, mejora su salud y su nutrición. Las frutas (mango, papaya, guayaba, melón, naranja, durazno), aportan vitaminas A y C, necesarias para el sistema inmunológico, y para la visión. También aportan fibra natural, necesaria en la digestión. Las verduras son ricas en vitaminas y algunos minerales indispensables para activar la mente, proteger el corazón, mantener el rendimiento físico y el sistema nervioso. Se recomienda consumir verduras de hoja verde (espinaca, acelga, brócoli) y  de color amarillo (ahuyama, zanahoria, calabacín); también anaranjadas, violetas, blancas, y rojas.

4. Vigile su peso corporal fácilmente

Siga estos pasos: 1. Mida su estatura y anote el dato. 2. Mida su peso y anote el dato. 3. Realice la siguiente operación: divida su peso (kgs.) sobre su altura (mts.) al cuadrado. El resultado es el índice de masa corporal (IMC) y se clasifica así (para adultos entre 20 y 60 años):

Peso bajo:  IMC menor a 18,5.
Peso normal: IMC de 18,5  a 24,9,
Sobrepeso: IMC mayor o igual a 25
Obesidad: IMC mayor o igual a 30

5. Evite el consumo de bebidas azucaradas

Las bebidas azucaradas son las  gaseosas, refrescos y bebidas a base de frutas a las cuales se les ha agregado azúcar.  Estas aportan solamente calorías vacías, es decir,  carecen de nutrientes. Las personas que las consumen habitualmente  tienen mayor riesgo de padecer enfermedades como  obesidad y diabetes.  Prefiera  beber agua, en lugar de refrescos y gaseosas.

6. Limite el consumo de sal en su alimentación

No utilice sal de mesa para agregar a las comidas. Limite el uso de  salsas de tomate o mayonesa y evite los alimentos elaborados con alto contenido de sodio como los enlatados, embutidos,  carnes frías y caldos de carne o gallina. Prefiera los alimentos frescos.  Consumir demasiado sodio puede elevar la presión arterial.

7. Seleccione y prefiera alimentos integrales

Los alimentos integrales  tienen mayor valor nutricional que los alimentos refinados. Conservan su contenido de vitaminas (especialmente vitamina E y complejo B) y minerales. Por su alto contenido de fibra permiten convertir la grasa directamente en energía evitando que esta se acumule en los tejidos y las arterias previniendo la aparición de enfermedades cardiovasculares y ciertos tipos de cáncer. Seleccione pan, tostadas, cereales de desayuno, arroz, avena y quinua,  integrales.

8. Tome medidas para el manejo y conservación de los alimentos

Seleccione alimentos sanos y frescos. Use agua segura o trátela adecuadamente. Lávese las manos con jabón antes de preparar los alimentos, y después de ir al baño. Lave y desinfecte todas las superficies y utensilios. Lave las frutas y las verduras antes de consumirlas. Separe los alimentos crudos de los cocinados. Proteja los alimentos de los insectos y plagas, consérvelos en  recipientes tapados y no los deje a temperatura ambiente durante más de 2 horas. No descongele los alimentos a temperatura ambiente y cocínelos completamente.

9.  Lacte a su bebé y apoye a las mujeres que deciden lactar

Una vida saludable comienza con leche materna. Es el mejor alimento que puede darse al bebé desde que nace hasta los seis meses de edad, porque le proporciona todos los nutrientes y las defensas que necesita para crecer, desarrollarse y evitar las infecciones.  A partir de los seis meses de edad, el niño debe empezar a recibir alimentos altamente nutritivos, y continuar la lactancia materna hasta bien entrado el segundo año de vida. Está comprobado que la lactancia materna protege a las personas contra la obesidad.

10. ¿Por qué «5 al día» en Colombia?

El consumo de frutas y hortalizas en Colombia es muy bajo, ya que entre los dos  productos el consumo es menor a 70 kilos por persona al año, esto implica que se  consumen menos de 200 gramos al día por persona. En 2008, el consumo nacional aparente per cápita de frutas  y hortalizas fue de 85 kilogramos por persona al año, lo que equivale a un consumo diario de 235 gramos. Estas cifras están por debajo de lo recomendado por la Organización Mundial de la Salud, que sugiere como mínimo 400 gramos de frutas y hortalizas al día para una buena salud.
ALIMENTACIÓN SALUDABLE

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