Alimentos saludables aunque estés en crisis económica

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Pasar por una situación económica difícil en el ámbito familiar afecta a la cesta de la compra y repercute en la salud. La Sociedad Española de Endocrinología y Nutrición (SEEN) advierte: una mala alimentación deriva en obesidad, la epidemia del siglo XXI

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La SEEN considera que una crisis económica en el ámbito familiar “afecta de manera directa a las partidas destinadas a alimentación”, por lo que no siempre “se escogen los productos más acertados según los criterios de alimentación sana”, señala Francisco Botella, vocal del área asistencial y de comunicación de esta sociedad médica.

Ultraprocesados en crisis económica

 

Los productos más asequibles suelen ser los ultraprocesados, de bajo valor nutricional y poder saciante, además de ser ricos en azúcares refinados, sal y grasa, como es el caso de la bollería y repostería industrial, precocinados o carnes de baja categoría comercial.

Productos que van en detrimento de elegir otros saludables. “Supone una notable ausencia o escasez de pescado azul, frutas y verduras frescas y el descenso del consumo de productos como aceite de oliva, lácteos, pan y huevos”, apunta el experto.

La SEEN recomienda en estas situaciones de crisis económica:

  • Intentar seguir un patrón de dieta saludable mediante alimentos variados que aporten energía y nutrientes.
  • Uno de los alimentos más recurrente es la patata. Su consumo debe ser moderado, pues su aporte energético es limitado.
  • Alternativas a la patata pueden ser el arroz, la pasta (mejor integral) y las legumbres, entre otros, como alimentos básicos que por su precio resultan asequible como plato principal.
  • El potaje como opción saludable y económica.
  • Consumir productos congelados que son más económicos que los frescos es otra posibilidad. Esta técnica, según la SEEN, no altera el valor nutricional, ni la calidad, ni el sabor de carnes, pescados y hortalizas. “La única precaución es asegurar que no se rompa la cadena del frío del producto congelado”.

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La cocina sana también es tendencia entre los platos de autor. EFE/Andrew Meade

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Consejos generales para una dieta equilibrada

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Según la SEEN:

  1. Hacer al menos tres comidas diarias.
  2. Elegir mayoritariamente alimentos de origen vegetal (fruta y verdura de temporada, legumbres y cereales) y de proximidad.
  3. Incluir como mínimo una ración de cereales o derivados (pan, pasta, arroz, maíz, patatas, etc.) en cada comida, priorizando los elaborados con harina integral.
  4. Limitar el consumo de alimentos de origen animal, como carne, embutidos y lácteos no desnatados y sus derivados.
  5. Priorizar el consumo de pescado (si puede ser, azul) y carne blanca (pollo, pavo o conejo).
  6. Tomar legumbres dos/tres veces a la semana.
  7. Reducir el consumo de fritos.
  8. Moderar las raciones y reaprovechar algunos alimentos.
  9. Perder el miedo al agua del grifo.
  10. Cocinar en casa, en lugar de comprar alimentos ya precocinados.

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