Año nuevo, cuerpo mejor

La guía definitiva para dejar atrás tu desordenada manera de comer

Autor: LaleFit

Comenzar un año es tener la ilusión de cumplir unas cuantas resoluciones, ¿verdad que si? Resoluciones, promesas, compromisos…

Pero seamos honestas, muchas de ellas se quedan en la mente, en una conversación con alguna amiga o en papel porque te tomaste el tiempo para escribir lo que querías.  Todo eso está muy bien si también cumples con lo más importante: PONERLOS EN ACCIÓN.

Estoy segura de que dentro de tus planes de este año está alimentarte mejor, tener orden en lo que comes y llevar una vida equilibrada y saludable para así tener un cuerpo más fuerte y mejor nutrido. 

Por eso te voy a ayudar a comenzar bien con tu objetivo, porque todo empieza con la compra del supermercado.  En este artículo te daré varios tips generales a la hora de ir a hacer la compra para no sabotearte ni desviarte de tus objetivos. Pero además,  te traigo una lista de compra sugerida a modo de ejemplo (no tienes que comprar todo eso, es solo para darte ideas según tus gustos y preferencias).

Año nuevo, cuerpo mejor - www.mariangelruiz.com

Unos tips prácticos para tener en cuenta antes de ir a hacer mercado:

  • No vayas al mercado con hambre (haz tu comida principal y luego ve directo).
  • Haz tu lista desde casa: planifica y organiza bien tu semana. Así compras solo lo necesario y además será una compra eficiente a nivel económico.
  • Revisa tus metas y asegura de ir enfocada en tus objetivos, nada de: «un dulcito para la visita«.
  • Trata (trata) de ir sola y no con tus hijos (allí empieza el saboteo).
  • Enfoca tu compra en los extremos del mercado (frutas y vegetales, proteína y charcutería), y no en el medio en donde están todos los pasillos de galletas, dulces, chucherías fritas, panes y refrescos.
  • Vas a ir al mercado con ese pantalón o Blue jean apretado (no lycra), para recordarte mentalmente cada vez que vayas a escoger un pecadito: que estás apretada y que NO VAS A COMPRAR ROPA NUEVA MÁS GRANDE.

Aplica todos estos tips que, aunque parecen irrelevantes, te ayudaran a tomar mejores decisiones a la hora de comprar tus alimentos.

Ahora lo prometido…

A continuación te presento la lista sugerida. No tienes que comprar toda la lista ni todos los ingredientes, ajústalos a tus gustos, disponibilidad en el mercado, bolsillo, etc. Y lo más importante: no te compliques. Recuerda que la perfección es enemiga de lo bueno.

LISTA DE MERCADO DEFINITIVA PARA CORREGIR TU DESORDENADA MANERA DE COMER

Año nuevo, cuerpo mejor - www.mariangelruiz.com

FRUTAS:

Patilla/Sandia
Melón
Piña
Lechosa/Papaya
Kiwi
Peras
Manzanas
Frutillas
Durazno
Mandarina
Limón
Etc….


Año nuevo, cuerpo mejor - www.mariangelruiz.com

VEGETALES: los de hoja verde son los recomendados.

Espinaca
Rúgula
Berro
Radicchio
Col rizada (kale)
Celery
Lechuga
Calabacín
Pepino
Berenjena
Espárrago
Tomate
Pimentón
Brócoli
Coliflor
Etc….


GRASAS SALUDABLES: Recuerda que no las TIENES que comprar. Es solo una opción. En Venezuela el aguacate/palta se puede aprovechar muchísimo.

Frutos secos y sus derivados: leche, cremas de (maní, merey, almendras, nueces)
Aceite de oliva
Aceitunas
Semillas de girasol o de auyama
Aguacate
Salmón (que es principalmente proteína pero la incluyó aquí también, ya que es buena fuente).


Año nuevo, cuerpo mejor - www.mariangelruiz.com

CARBOHIDRATOS PARA DESAYUNO Y ALMUERZO:

Pan integral
Pan pita (preferible integral).
Casabe
Arepa (harina de maíz)
Pasta
Arroz
Avena en hojuelas
Plátano
Batata
Granos de todo tipo
Yuca
Quinoa
Cous cous
Granola.


Año nuevo, cuerpo mejor - www.mariangelruiz.com

LÁCTEOS DESCREMADOS:

Queso blanco bajo en grasa y en sal
Yogurt descremado
Leche descremada.


Año nuevo, cuerpo mejor - www.mariangelruiz.com

PROTEÍNAS:

Carne de res cualquier corte magro (o lo compran no tan magro y lo limpian bien)
Pollo preferible pechuga.
Pescado toda variedad y tipos, azules o blancos.
También se incluye atún o sardinas enlatadas.
Huevos
Pechuga de pavo
Whey protein  
Granos (en el caso de los vegetarianos o sino consiguen proteína animal en los mercados). 


Año nuevo, cuerpo mejor - www.mariangelruiz.com

CONDIMENTOS: 

Especias.
Condimentos naturales en polvo o ramas (yo amo el romero y la pimienta negra).
Mostaza.
Limón.
Huevos.

Salsa inglesa y de soya, no se las voy a eliminar, pero, es importante que sepan que son fuentes importantes de sodio y que nos pueden sabotear un poco. Trata de usar un chorrito (máximo 3 veces por semana para sazonar). 


Año nuevo, cuerpo mejor - www.mariangelruiz.com

BEBIDAS: 

Agua

Tés e infusiones naturales

Café.


LISTO. Ya la tienes, ahora manos a la obra, ya puedes ir hacer tu compra saludable de inicio de año.

VAMOS QUE VAMOS HEALTH LOVERS.



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