{"id":35111,"date":"2023-01-24T12:14:54","date_gmt":"2023-01-24T11:14:54","guid":{"rendered":"https:\/\/thinkeat.cat\/crear-tapers-saludables\/"},"modified":"2026-01-30T13:07:27","modified_gmt":"2026-01-30T12:07:27","slug":"crear-tapers-saludables","status":"publish","type":"post","link":"https:\/\/thinkeat.cat\/es\/crear-tapers-saludables\/","title":{"rendered":"Tapers saludables"},"content":{"rendered":"<p>En enero toca retomar rutinas y no hay nada mejor que volver a los\u00a0t\u00e0pers\u00a0para reconducir h\u00e1bitos alimentarios. Sigue estos consejos para crear\u00a0t\u00e0pers\u00a0saludables, nutritivos y equilibrados:<\/p>\n<ol>\n<li><strong>LOS 3 GRUPOS ALIMENTARIOS: <\/strong>Este punto es lo m\u00e1s importante. Nada de una pasta blanca a la\u00a0carbonara\u00a0o un pollo con arroz. Sea un\u00a0t\u00e0per\u00a0que servir\u00e1 de plato \u00fanico o sean un par de\u00a0t\u00e0pers, siempre intentaremos que haya estos <a href=\"https:\/\/adrianaoroznutricion.com\/crea-tu-plato-saludable\/\">3 grupos alimentarios<\/a>:<\/li>\n<\/ol>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Verduras: M\u00ednimo 200 g, sin cantidad m\u00e1xima. Tiene que ser el alimento predominante de la fiambrera. Podr\u00eda ser una crema de verduras (en este caso tendr\u00edamos que llevarnos otro\u00a0t\u00e0per\u00a0para el resto de la comida), verdura ya cocida o <a href=\"https:\/\/www.thinkeat.cat\/ensaladas-saludables-y-divertidas\/\">ensalada<\/a>. Por favor, en este \u00faltimo caso es MUY importante que la medida del\u00a0t\u00e0per\u00a0sea gigante, de lo contrario no cabe la cantidad de verduras crudas necesaria para que la ensalada sea completa.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Alimento rico en prote\u00ednas: huevos, pescado, carne blanca, carne roja, legumbre u otras prote\u00ednas vegetales (tofu, seit\u00e1n,\u00a0tempeh, soja texturizada). En este caso es tan importando no olvidarse de la prote\u00edna como no excederse de la cantidad. Estamos hablando que el que es recomendable son unos 100-125 g aproximadamente y hay hamburguesas de becerra que ya pesan 200 g o gente que por costumbre toma 2 unidades.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Alimento rico en carbohidratos: legumbres, patata, boniato, pasta integral, arroz integral, quinoa, pan integral&#8230; La cantidad en este caso depender\u00e1 mucho del nivel de actividad f\u00edsica del d\u00eda. En general, entre 40-80 g de pasta, arroz o pan (peso en crudo), 150-250 g de tub\u00e9rculo o 100-150 g de legumbres (peso cocido). El que es m\u00e1s importante en este caso es la calidad de los cereales: por favor, el pan INTEGRAL, la pasta INTEGRAL, el arroz INTEGRAL.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li><strong>DE POSTRES FRUTA<\/strong><\/li>\n<\/ol>\n<p>Vais por adelantado:<\/p>\n<ul>\n<li>No, la fruta de postres no engorda.<\/li>\n<li>S\u00ed, puede ser un <a href=\"https:\/\/www.thinkeat.cat\/es-sano-comer-platano-cada-dia\/\">pl\u00e1tano<\/a>.<\/li>\n<\/ul>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Por qu\u00e9 recomendamos la fruta de postres? Porque la vitamina C de la fruta nos ayuda a absorber el hierro del resto de la comida. En cambio, unos postres l\u00e1cticos que nos aportan calcio pueden dificultar la absorci\u00f3n de este hierro. Puedes ponerla dentro del\u00a0t\u00e0per\u00a0como parte de la comida, por ejemplo, si te has llevado una ensalada. Si eres de los que no come postres, revisa la medida de tu comida, puesto que probablemente est\u00e1s comiendo de m\u00e1s.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-36180 aligncenter\" src=\"https:\/\/thinkeat.cat\/wp-content\/uploads\/2023\/01\/26471-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" \/><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li><strong>NO TE COMPLIQUES<\/strong>: Si no tenso todo el tipo que te gustar\u00eda entre semana para cocinar cada d\u00eda tu comida del d\u00eda siguiente opta por:<\/li>\n<\/ol>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Mezcla sobres otras comidas. Simplemente, ten\u00e9is que tener en cuenta los 3 grupos alimentarios.<\/li>\n<li>Repite el mismo del d\u00eda anterior. Por Dios, no se\u00e1is finolis, no pasa nada para repetir\u00a02\u00a0d\u00edas el mismo comer si con esto asegur\u00e1is que est\u00e1is comiendo sano. Cuando cocines un\u00a0t\u00e0per\u00a0hazlo siempre por m\u00e1s d\u00edas. Puedes congelar algunas raciones o bien comer el mismo unos cu\u00e1ntos d\u00edas seguidos.<\/li>\n<li>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Usa alimentos precocinados o que no necesiten cocci\u00f3n. Por ejemplo, mezcla tomates\u00a0cherry\u00a0con garbanzos y una lata de at\u00fan y ya la tienes.<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\"><\/div>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"4\">\n<li><strong>COCCIONES<\/strong>: procura no abusar de los fritos o de los guisos ricos en grasa. Pueden ser muy sanos si se hacen con aceite de oliva virgen extra, pero es mejor reservar los excesos cal\u00f3ricos para otros momentos m\u00e1s asociados con la vida social o con el fin de semana.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ol start=\"5\">\n<li>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\"><strong>ALI\u00d1O y extras<\/strong>: Cuenta con los extras que pueden alterar la calidad de nuestro\u00a0t\u00e0per. Evita a\u00f1adir productos no saludables como dados de jam\u00f3n, pal\u00e9s de cangrejo, quesos salados y grasos, salsas prefabricadas, etc. Piensa a a\u00f1adir extras que s\u00ed que son saludables como el aguacate, las vinagretas caseras, frutos secos, entonces, levadura nutricional, especies, hierbas arom\u00e1ticas&#8230;<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2>Algunos ejemplos de platos equilibrados:<\/h2>\n<ul>\n<li>Espinacas con garbanzos y huevo duro.<\/li>\n<li>Pasta integral salteada con br\u00e9col y salm\u00f3n.<\/li>\n<li>Coliflor con patata y pollo marinado a la plancha.<\/li>\n<li>Verduras al curry con arroz integral y gambas.<\/li>\n<li>Sopa de verduras a la juliana con garbanzos y huevo.<\/li>\n<li>Ensalada de patata con jud\u00edas verdes, tomate y at\u00fan.<\/li>\n<li>Hummus con crudit\u00e9s de verduras y pan integral.<\/li>\n<li>Pescado blanco al horno con patatas y verduras.<\/li>\n<li>Ensalada verde variada con hamburguesa de lentejas y tofu.<\/li>\n<li>Removido de esp\u00e1rragos verdes y champi\u00f1ones con pan integral con tomate.<\/li>\n<li>Crema de calabaza y guisantes con cebolla.<\/li>\n<li>Minestra\u00a0de verduras con hamburguesa de becerra con guarnici\u00f3n de boniato.<\/li>\n<\/ul>\n<div class=\"traductor-textarea form-group\">\n<div class=\"textarea-desti col-xs-12 col-sm-6\">\n<div class=\"form-control second-textarea\">Hay mil posibilidades y consejos para crear\u00a0t\u00e0pers\u00a0saludables!<\/div>\n<\/div>\n<\/div>\n<div class=\"traductor-checkbox form-group\">\n<div class=\"row\">\n<div class=\"col-sm-offset-2 col-sm-5\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>En enero toca retomar rutinas y no hay nada mejor que volver a los\u00a0t\u00e0pers\u00a0para reconducir h\u00e1bitos alimentarios. Sigue estos consejos para crear\u00a0t\u00e0pers\u00a0saludables, nutritivos y equilibrados: LOS 3 GRUPOS ALIMENTARIOS: Este punto es lo m\u00e1s importante. Nada de una pasta blanca a la\u00a0carbonara\u00a0o un pollo con arroz. Sea un\u00a0t\u00e0per\u00a0que servir\u00e1 de plato \u00fanico o sean un [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":34822,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[210,203],"tags":[],"class_list":["post-35111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aliments-i-les-seves-propietats-nutricionals-es","category-canvi-dhabits-es"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Crear t\u00e0pers saludables - Think Eat | Espai de Nutrici\u00f3 | Barcelona<\/title>\n<meta name=\"description\" content=\"Diferentes consejos para crear t\u00e0pers saludables, nutritivos y equilibrados para la vuelta la rutina en el mes de enero.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thinkeat.cat\/es\/crear-tapers-saludables\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Crear t\u00e0pers saludables - 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