Por Nicole Figari, Nutricionista, autora del libro " Y ahora que como?" y coautora del libro "Simple, rico y sano", @nicole.figari
Una de las preguntas más frecuentes en relación a la alimentación saludable en la consulta, en redes sociales e incluso en reuniones de amigos es ¡¿cómo elijo un snack?!, en qué debo fijarme?.
Tomar la decisión de alimentarse de manera saludable es un desafío, actualmente son tantos los productos del mercado, tanto el bombardeo de información y tantas tendencias en alimentación que muchas veces no sabemos elegir de manera consciente.
Las colaciones son un gran aliado en nuestra alimentación, nos permiten comer algo a media mañana, tener algo rico para ese momento en que no aguantas el hambre, o disfrutar de algo distinto.
Llegó el momento de elegir un snack y nos llenamos de preguntas ¿qué significan los sellos?, ¿Cuál es la porción que debo comer?, ¿Tendrá azúcar? ¿será realmente bueno?
Aquí 3 consejos que harán mucho más fácil poder elegir productos que sean realmente un aporte para tu alimentación.
- Que tenga POCOS Y BUENOS INGREDIENTES es fundamental. Tratar de conocer todos los ingredientes que se mencionan en el etiquetado y así evitar alimentos ultra procesados que necesitan de muchos aditivos para lograr texturas y sabores agradables a un alto costo nutricional. Como consejo, lo ideal es que no tenga más de 5-7 ingredientes reales. Elige ingredientes nutritivos como frutos secos, ricos en grasas saludables y proteínas, incorpora semillas y/o frutas para aumentar la cantidad de fibra, vitaminas y minerales. Evitar alimentos refinados como harinas o muy procesados que más que nutrirnos nos aportan calorías vacías y pocos nutrientes.
- Que sea SIN AZÚCAR añadida es fundamental, y no solo el azúcar, sino que también los endulzantes artificiales (sucralosa, tagatosa, stevia...) y las otras formas de azúcar que podemos encontrar (Fructosa, jarabe de maíz, maltodextrina…). Es ideal poder dar un toque dulce a partir de fruta como por ejemplo dátiles, ciruelas o pasas.
- Comer una PORCIÓN ADECUADA es clave, el producto que tenemos puede ser muy saludable, pero si lo consumimos en mayores cantidades que las que necesitamos finalmente se transforma en algo poco balanceado. Una colación debería aportar entre 80 y 140 calorías dependiendo de los requerimientos. Por lo tanto hay que seleccionar la cantidad que vas a comer, idealmente elegir formatos que vengan listos para el consumo para no comer de más.
Hace poco descubrí las Energyballs de Smart Snack y se ha vuelto una de mis recomendaciones mas frecuentes para mi familia y pacientes. Tienen un sabor maravilloso, ingredientes nobles y saludables, endulzados naturalmente, una textura suave y crocante a la vez y en un formato práctico para tener en la cartera, llevar al colegio o universidad en la mochila. Sin duda un imprescindible en mi despensa y cartera.
WhiskeyPeak77@gmail.com 11/30/22
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