{"id":19618,"date":"2023-09-20T03:53:57","date_gmt":"2023-09-20T10:53:57","guid":{"rendered":"https:\/\/jaynolan.org\/que-es-un-patron-de-alimentacion-saludable\/"},"modified":"2023-11-06T13:58:10","modified_gmt":"2023-11-06T21:58:10","slug":"que-es-un-patron-de-alimentacion-saludable","status":"publish","type":"post","link":"https:\/\/jaynolan.org\/es\/que-es-un-patron-de-alimentacion-saludable\/","title":{"rendered":"\u00bfQu\u00e9 es un patr\u00f3n de alimentaci\u00f3n saludable?"},"content":{"rendered":"<p>Al reconocer la diversidad de nuestros cuerpos y preferencias diet\u00e9ticas, es importante reconocer que no existe una dieta universal adecuada para todos. Nuestras necesidades nutricionales est\u00e1n influenciadas por una multitud de factores como la gen\u00e9tica, el metabolismo, los antecedentes culturales y las condiciones de salud. Esta diversidad resalta la importancia de adaptar nuestros patrones de alimentaci\u00f3n para satisfacer nuestras propias necesidades. Si bien no existe una dieta \u00fanica que se adapte a todos, existen pautas generales cuando se trata de adoptar un patr\u00f3n de alimentaci\u00f3n saludable para ayudar a las personas a lograr y mantener una buena salud y reducir el riesgo de enfermedades cr\u00f3nicas.<\/p>\n<p>Seguir el rango de distribuci\u00f3n aceptable de macronutrientes (AMDR) para carbohidratos, prote\u00ednas y grasas puede ser una pauta saludable general porque estos rangos est\u00e1n dise\u00f1ados para garantizar que obtengamos un equilibrio adecuado de nutrientes para la salud en general.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-19494\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/macronutrients.png\" alt=\"\" width=\"222\" height=\"27\"><\/p>\n<p>Dar prioridad a un patr\u00f3n de alimentaci\u00f3n saludable que consista en una variedad de frutas, verduras, prote\u00ednas magras y cereales integrales constituye una base s\u00f3lida. Recuerde, los macronutrientes son nutrientes esenciales que nuestro cuerpo necesita en cantidades relativamente grandes para funcionar correctamente y mantener la salud general. Hay 3 tipos principales:<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignleft wp-image-19515 size-medium\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/carbs-2-300x212.png\" alt=\"Ejemplos de carbohidratos saludables como frijoles, guisantes, patatas, cebollas y otras verduras.\" width=\"300\" height=\"212\" srcset=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/carbs-2-300x212.png 300w, https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/carbs-2.png 737w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>Carbohidratos<\/strong>: Fuente primaria de energ\u00eda para el cuerpo. Se descompone en glucosa (az\u00facar, la fuente de combustible preferida del cuerpo que utilizan las c\u00e9lulas para obtener energ\u00eda). Hay 3 tipos de carbohidratos:<\/p>\n<p><em>presente en alimentos de origen vegetal como patatas, ma\u00edz, guisantes, frijoles, arroz y otros productos de cereales<em>s <\/em><\/em> <\/p>\n<p><em> <\/em><em>-Az\u00facares:<\/em> Se encuentran naturalmente en alimentos como la fruta y la leche, pero existen fuentes de az\u00facares a\u00f1adidos que se encuentran en alimentos altamente procesados, como los dulces, los pasteles y los refrescos.<\/p>\n<p><em>-Fibra diet\u00e9tica<\/em>: una parte no digerible de los alimentos vegetales que puede ayudar con la salud digestiva y del coraz\u00f3n. Rango AMDR: 45-65% del total de calor\u00edas diarias deben provenir de carbohidratos.<\/p>\n<p><img decoding=\"async\" class=\"alignleft wp-image-19521 size-medium\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/fats-300x230.png\" alt=\"Ejemplos de grasas saludables incluyen salm\u00f3n, aguacate, nueces y semillas.\" width=\"300\" height=\"230\" srcset=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/fats-300x230.png 300w, https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/fats.png 598w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>                                                                                              <\/strong><\/p>\n<p><strong>Gorda: <\/strong>Desempe\u00f1a un papel en el almacenamiento de energ\u00eda, protege los \u00f3rganos, equilibra la salud hormonal y ayuda en la absorci\u00f3n de las vitaminas A, D, E y K. Las fuentes saludables de grasa incluyen aguacates, semillas de nueces y aceites.<\/p>\n<p>Rango AMDR: la grasa representa entre el 20% y el 35% del total de calor\u00edas diarias provenientes de grasas saludables, como las grasas poliinsaturadas y monoinsaturadas, y menos del 10% de las calor\u00edas diarias provienen de grasas saturadas.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-19528 size-medium\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/protein-300x296.png\" alt=\"Ejemplos de prote\u00ednas saludables incluyen pescado, pollo, legumbres, reques\u00f3n, huevos y m\u00e1s.\" width=\"300\" height=\"296\" srcset=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/protein-300x296.png 300w, https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/protein.png 473w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Prote\u00edna:<\/strong> Las prote\u00ednas desempe\u00f1an un papel vital en la construcci\u00f3n y reparaci\u00f3n de tejidos, producen enzimas y hormonas, respaldan las funciones inmunes y m\u00e1s. Los alimentos ricos en prote\u00ednas incluyen carne, huevos, aves, pescado, productos l\u00e1cteos, frijoles, legumbres y nueces.<\/p>\n<p>Rango AMDR: la prote\u00edna representa entre el 10 y el 35% del total de calor\u00edas diarias.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-19537\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/balanced-plate-300x25.png\" alt=\"\" width=\"300\" height=\"25\" srcset=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/balanced-plate-300x25.png 300w, https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/balanced-plate.png 522w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Usando la AMDR y la <a href=\"https:\/\/www.myplate.gov\/\">USDA MyPlate<\/a> como marco es una buena manera de asegurarse de incluir una variedad de fuentes de alimentos para satisfacer todas sus necesidades de nutrientes. Aqu\u00ed encontrar\u00e1 la representaci\u00f3n visual de c\u00f3mo crear un plato saludable:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-19551\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/1-300x232.jpg\" alt=\"Un plato de alimentaci\u00f3n saludable y equilibrado con 1 taza de leche, 1\/4 de cereales, 1\/2 fruta o verdura y 1\/4 de prote\u00edna\" width=\"441\" height=\"341\" srcset=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/1-300x232.jpg 300w, https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/1-1024x791.jpg 1024w, https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/1-768x593.jpg 768w, https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/1-1536x1187.jpg 1536w, https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/1.jpg 2000w\" sizes=\"(max-width: 441px) 100vw, 441px\" \/><\/p>\n<p>Si deseas adoptar un patr\u00f3n de alimentaci\u00f3n m\u00e1s saludable, \u00a1trata de crearte metas peque\u00f1as y realistas! \u00a1Ya sea agregando una pieza de fruta en el almuerzo o agregando algunas verduras a su batido de prote\u00ednas! La clave es centrarse en lo que puedes a\u00f1adir a tu plato, en lugar de quitarle algo. Recuerde que el camino hacia una vida m\u00e1s saludable es exclusivamente suyo y adaptar su dieta a las necesidades de su cuerpo es un paso positivo hacia el bienestar general.<\/p>\n<p>Saludos saludables, Cassandra RDN<\/p>\n<p><em><strong>Descargo de responsabilidad sobre consejos m\u00e9dicos:<\/strong> La informaci\u00f3n proporcionada en este blog tiene fines informativos y educativos \u00fanicamente. Ning\u00fan material proporcionado en este blog, incluidas im\u00e1genes y gr\u00e1ficos, pretende sustituir el asesoramiento, diagn\u00f3stico o tratamiento m\u00e9dico profesional. Busque siempre el consejo de su m\u00e9dico u otro proveedor de atenci\u00f3n m\u00e9dica calificado antes de realizar cambios en la dieta o comenzar un nuevo r\u00e9gimen de atenci\u00f3n m\u00e9dica. No descuides el asesoramiento profesional por lo que hayas podido leer en este blog.<\/em><\/p>\n<p>&nbsp;<\/p>\n<blockquote><p><a href=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/cassandra-cropped.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-19597 size-full alignleft\" src=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/cassandra-cropped.jpg\" alt=\"Retrato de Cassandra, dietista nutricionista registrada de JNCS\" width=\"125\" height=\"150\"><\/a><em><strong>Sobre la autora: <\/strong><\/em><em>Cassandra es una nutricionista dietista registrada. Se gradu\u00f3 con una licenciatura en Ciencias de la Nutrici\u00f3n con especializaci\u00f3n en Diet\u00e9tica de la Universidad Estatal de San Jos\u00e9. Cassandra cree que la informaci\u00f3n nutricional, tal como existe hoy, no se adapta completamente a todas las tradiciones y or\u00edgenes culturales. El objetivo de Cassandra es trabajar con las personas paso a paso para ayudarlas a alcanzar sus objetivos personales de bienestar y salud nutricional. Su pasi\u00f3n es ayudar a las personas a cultivar h\u00e1bitos nutricionales saludables, positivos y sostenibles que puedan llevar consigo durante toda la vida.<\/em><\/p><\/blockquote>\n<div><\/div>\n<div>\n<p><em><strong>Referencias:<\/strong><\/em><\/p>\n<p><i>Aprende a comer sano con <\/i><i>MyPlate<\/i>. Disponible en: <a href=\"https:\/\/www.myplate.gov\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.myplate.gov\/<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Al reconocer la diversidad de nuestros cuerpos y preferencias diet\u00e9ticas, es importante reconocer que no existe una dieta universal adecuada para todos. Nuestras necesidades nutricionales est\u00e1n influenciadas por una multitud [&hellip;]<\/p>\n","protected":false},"author":457,"featured_media":19550,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[199],"tags":[],"class_list":["post-19618","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-y-salud"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfQu\u00e9 es un patr\u00f3n de alimentaci\u00f3n saludable? - Jay Nolan Community Services<\/title>\n<meta name=\"description\" content=\"Si bien no existe una dieta \u00fanica para todos, existen pautas generales a la hora de adoptar un patr\u00f3n de alimentaci\u00f3n saludable.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jaynolan.org\/es\/que-es-un-patron-de-alimentacion-saludable\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfQu\u00e9 es un patr\u00f3n de alimentaci\u00f3n saludable? - Jay Nolan Community Services\" \/>\n<meta property=\"og:description\" content=\"Si bien no existe una dieta \u00fanica para todos, existen pautas generales a la hora de adoptar un patr\u00f3n de alimentaci\u00f3n saludable.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/jaynolan.org\/es\/que-es-un-patron-de-alimentacion-saludable\/\" \/>\n<meta property=\"og:site_name\" content=\"Jay Nolan Community Services\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/JayNolanCommunityServices\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-20T10:53:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-06T21:58:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/jaynolan.org\/wp-content\/uploads\/2023\/09\/healthy-eating-image.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Cassandra Valle\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@jaynolanorg\" \/>\n<meta name=\"twitter:site\" content=\"@jaynolanorg\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Cassandra Valle\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/que-es-un-patron-de-alimentacion-saludable\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/que-es-un-patron-de-alimentacion-saludable\\\/\"},\"author\":{\"name\":\"Cassandra Valle\",\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/#\\\/schema\\\/person\\\/36d8f8f8e16e748b2f1360d589c3fd6d\"},\"headline\":\"\u00bfQu\u00e9 es un patr\u00f3n de alimentaci\u00f3n saludable?\",\"datePublished\":\"2023-09-20T10:53:57+00:00\",\"dateModified\":\"2023-11-06T21:58:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/que-es-un-patron-de-alimentacion-saludable\\\/\"},\"wordCount\":841,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/que-es-un-patron-de-alimentacion-saludable\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/jaynolan.org\\\/wp-content\\\/uploads\\\/2023\\\/09\\\/healthy-eating-image.jpg\",\"articleSection\":[\"Nutrici\u00f3n y salud\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/jaynolan.org\\\/es\\\/que-es-un-patron-de-alimentacion-saludable\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/que-es-un-patron-de-alimentacion-saludable\\\/\",\"url\":\"https:\\\/\\\/jaynolan.org\\\/es\\\/que-es-un-patron-de-alimentacion-saludable\\\/\",\"name\":\"\u00bfQu\u00e9 es un patr\u00f3n de alimentaci\u00f3n saludable? 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