{"id":149691,"date":"2022-10-07T09:52:00","date_gmt":"2022-10-07T07:52:00","guid":{"rendered":"https:\/\/www.emagister.com\/blog\/?p=149691"},"modified":"2022-10-05T11:58:15","modified_gmt":"2022-10-05T09:58:15","slug":"como-preparar-un-plato-saludable-y-nutritivo","status":"publish","type":"post","link":"https:\/\/www.emagister.com\/blog\/como-preparar-un-plato-saludable-y-nutritivo\/","title":{"rendered":"C\u00f3mo preparar un plato saludable y nutritivo"},"content":{"rendered":"\n

\u00bfHas o\u00eddo hablar del plato de Harvard<\/strong>? Se trata de la forma de organizar la comida para obtener un plato saludable<\/strong> y cargado de nutrientes. A continuaci\u00f3n, te explicamos c\u00f3mo elaborarlo y qu\u00e9 debe contener. F\u00f3rmate en diet\u00e9tica y nutrici\u00f3n para aprender a planificar dietas sanas, variadas y equilibradas<\/strong>, adaptadas a las necesidades y estados de cada persona.\u00a0<\/p>\n\n\n\n

\u00bfQu\u00e9 es el plato de Harvard o plato saludable?<\/h2>\n\n\n\n

El plato de Harvard, conocido tambi\u00e9n como el plato para comer saludable, hace referencia a una gu\u00eda sobre c\u00f3mo organizar un plato de comida de forma sana y balanceada. <\/strong><\/p>\n\n\n\n

La propuesta llega de la Escuela de Salud P\u00fablica de Harvard y se ha convertido en un modelo preferente sobre la cl\u00e1sica pir\u00e1mide alimenticia. Y es que, la distribuci\u00f3n planteada tiene en cuenta tanto<\/strong> la calidad como la cantidad de los alimentos<\/strong> que integran el plato.\u00a0<\/p>\n\n\n

\n
\"\"<\/figure>\n<\/div>\n\n\n

C\u00f3mo elaborar un plato saludable paso a paso <\/h2>\n\n\n\n

Pasamos ahora a la pr\u00e1ctica para ver c\u00f3mo se prepara un plato saludable f\u00e1cilmente<\/strong> y con ingredientes de primera calidad. Como ver\u00e1s, la base<\/strong> de la comida est\u00e1 hecha a base de vegetales<\/strong> que se completan con los alimentos ricos en prote\u00edna<\/strong>, los hidratos de carbono de absorci\u00f3n lenta<\/strong> y el complemento de la grasa saludable. <\/strong><\/p>\n\n\n\n

La mitad del plato tiene que contener verduras<\/h3>\n\n\n\n

Para que una comida sea saludable y de alto valor nutricional la clave est\u00e1 en que las verduras ocupen la mitad del plato<\/strong>. Y cuanto m\u00e1s variados<\/strong> sean los vegetales mejor, ya que m\u00e1s nutrientes nos aportar\u00e1n. Eso s\u00ed, a pesar de lo que muchos puedan pensar, las patatas no entran en este grupo ya que recordemos que son tub\u00e9rculos. <\/p>\n\n\n\n

Un cuarto del plato de prote\u00edna <\/h3>\n\n\n\n

Otro de los protagonistas del plato saludable es la prote\u00edna, ya sea de origen animal o vegetal.<\/strong> Y es que este nutriente es esencial para construir, mantener y reparar las c\u00e9lulas del cuerpo, adem\u00e1s de que participa en la producci\u00f3n de enzimas y hormonas. <\/p>\n\n\n\n

Seguramente, tambi\u00e9n hayas o\u00eddo hablar sobre la importancia de la prote\u00edna en la dieta porque ejerce un papel fundamental en el cuidado y la protecci\u00f3n de los huesos<\/strong> y los m\u00fasculos. <\/strong><\/p>\n\n\n\n

Por todo ello, el plato de Harvard sostiene que un \u00bc del plato deber\u00e1 componerse de prote\u00edna. En este sentido, se priorizar\u00e1 la incorporaci\u00f3n de huevos, legumbres, pescados blancos y azules, carnes blancas<\/strong> (minimizando el consumo de carne roja), tofu, soja, mariscos, l\u00e1cteos, frutos secos y semillas. <\/strong><\/p>\n\n\n\n

Un cuarto del plato de granos integrales<\/h3>\n\n\n\n

En tercer lugar, el \u00bc restante<\/strong> del plato de Harvard est\u00e1 ocupado por los cereales de granos enteros y los tub\u00e9rculos.<\/strong><\/p>\n\n\n\n

En este caso, se pueden incluir: pasta<\/strong>, arroz<\/strong> y\/o pan integral<\/strong>, pseudocereales como la quinoa<\/strong> o el trigo sarraceno<\/strong>, patata<\/strong>, boniato<\/strong>, etc. En cualquier caso, se evitar\u00e1 la ingesta de harinas refinadas y productos altos en az\u00facares a\u00f1adidos. <\/p>\n\n\n\n

Por otro lado, la fruta<\/strong> tambi\u00e9n forma parte del plato o dieta equilibrada y saludable. La recomendaci\u00f3n es de dos a tres piezas de fruta al d\u00eda.<\/strong> <\/p>\n\n\n\n

Presencia de grasas saludables<\/h3>\n\n\n\n

Otro requisito esencial para que un plato sea saludable es incluir grasas buenas<\/strong> como las procedentes del aceite de oliva virgen extra<\/strong>, el aguacate<\/strong>, las semillas<\/strong>, los frutos secos<\/strong>, las aceitunas<\/strong>\u2026 <\/p>\n\n\n\n

La ingesta de grasa es importante porque contribuye al buen funcionamiento del organismo y permite la absorci\u00f3n de las vitaminas liposolubles<\/strong> como las vitaminas A, D, E y K. <\/p>\n","protected":false},"excerpt":{"rendered":"

\u00bfHas o\u00eddo hablar del plato de Harvard? Se trata de la forma de organizar la comida para obtener un plato … Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":285,"featured_media":149692,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[785],"tags":[2832,5849,5850,10142,13232],"class_list":["post-149691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nuestros-clientes","tag-noticias-de-centros-de-formacion","tag-5849","tag-instituto-dyn","tag-noticiaslavanguardia","tag-centros-de-formacion-3","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-25"],"acf":{"mostrar_faldon":"-1","texto_faldon":"Descubre toda la oferta formativa del Instituto DYN","link_faldon":"https:\/\/www.emagister.com\/cursos-instituto-dyn-cen-176987.htm","link_texto_faldon":"Ver cursos","hreflang":[{"url":""}],"estilo_titulo":"","fecha":"no","noticiasElPais":{"custom_snippet_image":false,"custom_snippet_title":"","custom_snippet_description":""},"noticiasLaVanguardia":{"custom_snippet_image":false,"custom_snippet_title":"","custom_snippet_description":""}},"yoast_head":"\nC\u00f3mo preparar un plato saludable y nutritivo - Blog Emagister<\/title>\n<meta name=\"robots\" content=\"index, follow\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.emagister.com\/blog\/como-preparar-un-plato-saludable-y-nutritivo\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo preparar un plato saludable y nutritivo\" \/>\n<meta property=\"og:description\" content=\"\u00bfHas o\u00eddo hablar del plato de Harvard? 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