{"id":24152,"date":"2024-12-18T06:10:39","date_gmt":"2024-12-18T11:10:39","guid":{"rendered":"https:\/\/polkhealthcareplan.net\/?p=24152"},"modified":"2025-10-03T14:21:14","modified_gmt":"2025-10-03T18:21:14","slug":"comidas-navidenas-saludables","status":"publish","type":"post","link":"https:\/\/polkhealthcareplan.net\/es\/blog\/healthy-holiday-meals\/","title":{"rendered":"Saborea las fiestas: Cambios saludables para ser m\u00e1s fuerte y feliz"},"content":{"rendered":"<p><em><strong>Autor:<\/strong> Andrea Nikolai, MPH, RDN, LDN<\/em><\/p>\n<p>Tenga en cuenta estos consejos para que estas fiestas sean saludables para usted y sus seres queridos.<\/p>\n<p>Empiece por modificar algunos de sus platos navide\u00f1os tradicionales para hacerlos cardiosaludables sin sacrificar el sabor. Estas son algunas ideas que puede probar cuando prepare sus comidas navide\u00f1as:<\/p>\n<ul>\n<li>Cambie la mitad del aceite en los productos horneados (como galletas, pasteles, magdalenas y brownies) por un pur\u00e9 de frutas como el pur\u00e9 de manzana. El pur\u00e9 de calabaza tambi\u00e9n puede ser una opci\u00f3n deliciosa, dependiendo del plato.<\/li>\n<li>Utiliza nata agria light o yogur griego natural en lugar de la versi\u00f3n entera.<\/li>\n<li>Pruebe una alternativa a la mayonesa con <a href=\"https:\/\/medinsteadofmeds.com\/olive-oil-deviled-eggs\/\" target=\"_blank\" rel=\"noopener\">estos huevos endiablados con aceite de oliva<\/a>, <a href=\"https:\/\/emilybites.com\/2016\/05\/hummus-deviled-eggs.html\" target=\"_blank\" rel=\"noopener\">huevos rellenos de hummus<\/a>, o <a href=\"https:\/\/www.tosimplyinspire.com\/deviled-avocado-eggs.html\" target=\"_blank\" rel=\"noopener\">huevos de aguacate endiablados<\/a>.<\/li>\n<li>Utiliza leche baja en grasa o leche evaporada descremada para sustituir la nata del pur\u00e9 de patatas o, si te gusta la nata agria, prueba con yogur griego para darle un sabor m\u00e1s \u00e1cido.<\/li>\n<li>Para los guisos, elija queso reducido en grasas (2%) y queso crema light para mantener todo el sabor pero reducir las calor\u00edas y las grasas saturadas.<\/li>\n<li>Reduzca hasta un tercio la cantidad de az\u00facar en las recetas. Esto no sacrificar\u00e1 el sabor: a\u00f1adir canela y vainilla puede dar a los platos un sabor dulce sin las calor\u00edas extra, y la canela tiene incre\u00edbles beneficios para la salud.<\/li>\n<li>Cubre los boniatos con nueces tostadas en lugar de malvaviscos.<\/li>\n<li>Utilice las versiones sin grasa 98% de las sopas de nata en los guisos.<\/li>\n<li>En lugar de los guisos de nata, \u00a1considere la posibilidad de asar las verduras para realzar su dulzor y sabor! Prueba a asar <a href=\"https:\/\/www.onceuponachef.com\/recipes\/roasted-green-beans-with-cranberries-and-walnuts.html\" target=\"_blank\" rel=\"noopener\">jud\u00edas verdes con ar\u00e1ndanos y nueces<\/a>.<\/li>\n<\/ul>\n<p>Para m\u00e1s inspiraci\u00f3n y cambios f\u00e1ciles para platos navide\u00f1os m\u00e1s sanos, echa un vistazo a <a href=\"https:\/\/blogs.ifas.ufl.edu\/ifascomm\/2021\/01\/06\/healthy-holiday-swaps-infographic\/\" target=\"_blank\" rel=\"noopener\">esta infograf\u00eda sobre intercambios navide\u00f1os saludables<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-24155 size-medium\" src=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/greek-yogurt-300x200.jpg\" alt=\"yogur griego\" width=\"300\" height=\"200\" srcset=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/greek-yogurt-300x200.jpg 300w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/greek-yogurt-1024x683.jpg 1024w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/greek-yogurt-768x512.jpg 768w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/greek-yogurt-1536x1024.jpg 1536w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/greek-yogurt.jpg 1999w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Si prefiere no modificar sus recetas tradicionales, otra gran opci\u00f3n es a\u00f1adir un plato sano y delicioso para complementar sus favoritos tradicionales. Piense en coles de Bruselas asadas, esp\u00e1rragos o una ensalada festiva con pera, ar\u00e1ndanos secos y nueces. Si buscas un plato r\u00e1pido para llevar a una reuni\u00f3n, la fruta fresca siempre es un \u00e9xito. La pi\u00f1a y las uvas gustan mucho, sobre todo a los ni\u00f1os, y combinan a la perfecci\u00f3n con los platos m\u00e1s ricos que suelen incluirse en el men\u00fa. Tambi\u00e9n puedes involucrar a los m\u00e1s peque\u00f1os d\u00e1ndoles rienda suelta a su creatividad para organizar una bandeja de fruta o verdura. Para las salsas, cambia las opciones cremosas y con queso por otras m\u00e1s sanas, como hummus o salsa.<\/p>\n<p>Cuando prepare una tarta, pruebe a utilizar s\u00f3lo una corteza para darle un toque m\u00e1s ligero. Mejor a\u00fan: \u00a1s\u00e1ltese la corteza y dec\u00eddase por un cobbler! Suele ser m\u00e1s r\u00e1pido, m\u00e1s f\u00e1cil y probablemente se haga con poca mantequilla, si es que lleva. Los cobblers suelen llevar menos az\u00facar debido al dulzor natural de la fruta. Si vas a hornear cosas ricas con tu familia, haz lotes m\u00e1s peque\u00f1os o empaqueta los productos horneados para compartirlos con los dem\u00e1s.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-24156 size-medium\" src=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/homemade-berry-cobbler-with-ice-cream-300x200.jpg\" alt=\"tarta casera de bayas con helado\" width=\"300\" height=\"200\" srcset=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/homemade-berry-cobbler-with-ice-cream-300x200.jpg 300w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/homemade-berry-cobbler-with-ice-cream-1024x683.jpg 1024w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/homemade-berry-cobbler-with-ice-cream-768x512.jpg 768w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/homemade-berry-cobbler-with-ice-cream-1536x1024.jpg 1536w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/homemade-berry-cobbler-with-ice-cream.jpg 1999w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Tenga tentempi\u00e9s nutritivos esper\u00e1ndole a usted y a su familia cuando llegue a casa, como rodajas de manzana, uvas, frutos secos o nueces. Cuando se trate de fiestas, mant\u00e9n una rutina con las comidas y pica algo sano, como fruta fresca, verduras, yogur o galletas integrales con mantequilla de cacahuete si tienes hambre antes del evento. Esto te ayudar\u00e1 a mantenerte con energ\u00eda y a tener la capacidad mental para elegir mejor los alimentos cuando llegues. Si eliges alimentos que realmente te gustan y dejas de lado el resto, te sentir\u00e1s m\u00e1s satisfecho despu\u00e9s de la comida.<\/p>\n<p>Las fiestas son un momento de celebraci\u00f3n, conexi\u00f3n y alegr\u00eda, pero tambi\u00e9n pueden ser una \u00e9poca de salud y vitalidad. Si introduces cambios sencillos y meditados en las recetas tradicionales y a\u00f1ades platos nutritivos a tu men\u00fa navide\u00f1o, podr\u00e1s disfrutar de los sabores de la temporada sin renunciar a tu bienestar. Estas fiestas, que la salud y la felicidad vayan de la mano.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-24154 size-medium\" src=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/fresh-vegan-salad-with-beetroot-prunes-arugula-and-walnuts-300x200.jpg\" alt=\"ensalada vegana fresca con remolacha, ciruelas pasas, r\u00facula y nueces\" width=\"300\" height=\"200\" srcset=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/fresh-vegan-salad-with-beetroot-prunes-arugula-and-walnuts-300x200.jpg 300w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/fresh-vegan-salad-with-beetroot-prunes-arugula-and-walnuts-1024x683.jpg 1024w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/fresh-vegan-salad-with-beetroot-prunes-arugula-and-walnuts-768x512.jpg 768w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/fresh-vegan-salad-with-beetroot-prunes-arugula-and-walnuts-1536x1024.jpg 1536w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2024\/12\/fresh-vegan-salad-with-beetroot-prunes-arugula-and-walnuts.jpg 1999w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Disfruta de las delicias navide\u00f1as que m\u00e1s te gustan, s\u00e9 consciente de tus elecciones y comparte la alegr\u00eda de opciones m\u00e1s saludables con tus seres queridos. Salud por unas fiestas alegres, luminosas y un poco m\u00e1s saludables.<\/p>\n<h2 style=\"font-size: max(calc(0.5vw - 1em), 1.25rem);\">Para m\u00e1s informaci\u00f3n sobre el Polk HealthCare Plan, <a href=\"https:\/\/polkhealthcareplan.net\/es\/contacto\/\">conectar con un representante de Polk HealthCare Plan<\/a> o <a href=\"https:\/\/polkhealthcareplan.net\/es\/en-la-comunidad\/\">Encu\u00e9ntrenos en la comunidad<\/a>.<\/h2>","protected":false},"excerpt":{"rendered":"<p>Author: Andrea Nikolai, MPH, RDN, LDN Keep these tips in mind to help you make this holiday healthy for you and those you love. Start by tweaking some of your traditional holiday favorites, making them heart-healthy without sacrificing flavor. Here are a few ideas to try when preparing your holiday [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":24153,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-24152","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Holiday Meals | Polk County FL | Blog<\/title>\n<meta name=\"description\" content=\"Click here to discover tips for a healthier holiday by Polk County HealthCare Plan and indulge in your favorite festive treats while staying healthy!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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