{"id":67337,"date":"2019-05-28T12:06:57","date_gmt":"2019-05-28T10:06:57","guid":{"rendered":"https:\/\/www.asepeyo.es\/?p=67337"},"modified":"2019-05-28T17:01:52","modified_gmt":"2019-05-28T15:01:52","slug":"sumate-a-la-alimentacion-saludable","status":"publish","type":"post","link":"https:\/\/www.asepeyo.es\/ca\/blog\/empresa-saludable\/sumate-a-la-alimentacion-saludable\/","title":{"rendered":"S\u00famate a la alimentaci\u00f3n saludable"},"content":{"rendered":"<p>En Espa\u00f1a, <strong>1 de cada 6 adultos sufre obesidad<\/strong>. La buena noticia es que si cambiamos nuestra alimentaci\u00f3n por una sana y equilibrada, como la dieta mediterr\u00e1nea, podemos reducir un 10% del peso inicial.<br \/>\n\u00a1Y adem\u00e1s, alargamos la vida!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-67354 size-large\" src=\"https:\/\/www.asepeyo.es\/wp-content\/uploads\/Pir\u00e1mide-alimenticia-1024x696.jpg\" alt=\"\" width=\"1024\" height=\"696\" srcset=\"https:\/\/www.asepeyo.es\/wp-content\/uploads\/Pir\u00e1mide-alimenticia-1024x696.jpg 1024w, https:\/\/www.asepeyo.es\/wp-content\/uploads\/Pir\u00e1mide-alimenticia-300x204.jpg 300w, https:\/\/www.asepeyo.es\/wp-content\/uploads\/Pir\u00e1mide-alimenticia-768x522.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p style=\"text-align: center;\">Fuente: Sociedad Espa\u00f1ola de Nutrici\u00f3n Comunitaria (SENC)<\/p>\n<h2>Consejos para una vida saludable<\/h2>\n<h3>Cada d\u00eda\u2026<\/h3>\n<ul class=\"fa-ul m-2 \">\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Agua: 6 vasos<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Fruta: 4 piezas<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Verdura: 2 raciones<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Pan, pasta, arroz u otros cereales: Varias veces al d\u00eda (mejor integrales)<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Actividad f\u00edsica moderada: Diariamente, m\u00ednimo 30 minutos\/d\u00eda, 5 d\u00edas a la semana<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Aprovecha las actividades diarias<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Sube escaleras, evita el coche o realiza ejercicio f\u00edsico jugando con tu familia y amigos<\/li>\n<\/ul>\n<h3>Cada semana\u2026<\/h3>\n<ul class=\"fa-ul m-2 \">\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Carne grasa y derivados c\u00e1rnicos: Sustit\u00fayelos por legumbres, pescado, huevos y carnes magras<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Aceite de oliva virgen: Mejor que la mantequilla y la nata (grasas de origen animal)<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> L\u00e1cteos: Preferibles con bajo contenido en grasas<\/li>\n<\/ul>\n<h3>Ocasionalmente\u2026<\/h3>\n<ul class=\"fa-ul m-2 \">\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Sal y alimentos salados: Cocina con poca sal y escoge la sal yodada<\/li>\n<li><i class=\"fas fa-check-circle text-primary\"><\/i> Az\u00facar, alimentos dulces y bebidas azucaradas: Minimiza el consumo<\/li>\n<\/ul>\n<h2>Los 10 principios de la alimentaci\u00f3n saludable<\/h2>\n<ol class=\"rounded-list fa-ul\">\n<li>\n<h4 class=\"f4\">Come en horarios establecidos<\/h4>\n<p class=\"text-muted\">Si comes en compa\u00f1\u00eda, refuerzas los v\u00ednculos afectivos<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">Come conscientemente y con moderaci\u00f3n (mindful eating)<\/h4>\n<p class=\"text-muted\">Dedica tiempo a comprar los alimentos y a cocinarlos. Transmite este conocimiento a tus hijos. Aprende a comer para vivir, no a vivir para comer<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">Planifica los tentempi\u00e9s<\/h4>\n<p class=\"text-muted\">Evita picar entre horas<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">Come despacio y mastica bien<\/h4>\n<p class=\"text-muted\">Saborea cada bocado antes del siguiente<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">Sirve las cantidades planificadas<\/h4>\n<p class=\"text-muted\">Utiliza platos y cuencos peque\u00f1os. Comparte los postres<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">Retira los platos despu\u00e9s comer<\/h4>\n<p class=\"text-muted\">L\u00e1valos inmediatamente<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">Convierte tu entorno en un espacio saludable<\/h4>\n<p class=\"text-muted\">Compra m\u00e1s frutas y verduras. Col\u00f3calas en un lugar destacado de la nevera. No compres alimentos poco saludables. Si lo haces, d\u00e9jalos en lugares de dif\u00edcil acceso<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">Prepara una lista de la compra<\/h4>\n<p class=\"text-muted\">Hazla cuando no tengas hambre<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">Cambia paso a paso<\/h4>\n<p class=\"text-muted\">M\u00e1rcate objetivos. Toma 4 piezas de fruta o reduce el chocolate a la mitad<\/p>\n<\/li>\n<li>\n<h4 class=\"f4\">\u00a1Disfruta de lo que comes!<\/h4>\n<p class=\"text-muted\">\u00a1Ser\u00e1s m\u00e1s feliz!<\/p>\n<\/li>\n<\/ol>\n<p>Si quieres, adem\u00e1s, saber qu\u00e9 comer en tu lugar de trabajo, no te pierdas el post<a href=\"https:\/\/www.asepeyo.es\/blog\/empresa-saludable\/nutricion-saludable-en-el-ambito-laboral\/\"> &#8216;Nutrici\u00f3n saludable en el ambito laboral&#8217;\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":67345,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"page-blog-content.php","format":"standard","meta":{"_acf_changed":false,"generate_page_header":"","footnotes":""},"categories":[11,9],"tags":[],"class_list":["post-67337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-empresa-saludable","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>S\u00famate a la alimentaci\u00f3n saludable - Asepeyo<\/title>\n<meta name=\"description\" content=\"En Espa\u00f1a, 1 de cada 6 adultos sufre obesidad. 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