El secreto de un plato saludable: cómo balancear tu comida

¿Son realmente malos los carbohidratos? ¿Qué significa comer balanceado? ¿Hay espacio para los platos culturales dentro de una dieta saludable?

En este episodio de Baptist HealthTalk, la presentadora Sandra Peebles conversa con Lucette Talamas, dietista nutricionista, y Yanelis Díaz, chef ejecutiva de Baptist Hospital, sobre cómo construir una alimentación saludable sin sacrificar sabor, cultura ni tradición.

Hablamos sobre:
 • Qué significa realmente un plato balanceado
 • La verdad sobre los carbohidratos
 • Diferencia entre alimentos procesados y ultraprocesados
 • Cómo adaptar recetas culturales para que sean más saludables
 • El papel de los macronutrientes en nuestra energía y saciedad
 • Consejos simples para empezar a comer mejor hoy mismo

Aprende cómo pequeños cambios en tus porciones, ingredientes y hábitos pueden tener un gran impacto en tu salud.

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Presentadora:
Sandra Peebles
Periodista Galardonada

Expertas:
Lucette Talamas, RD 
Dietista-Nutricionista
Baptist Health 

Chef Yanelis Diaz
Chef Ejecutiva, 
Baptist Health Baptist Hospital

Transcript

SPEAKER_03 0:00

Hay mucha confusión sobre los carbohidratos. La verdad es que no son malos para nuestros cuerpos. Lo que puede causar daño in los cuerpos is el exceso de carbohidratos. But when one comes the portions correct that one necesita de carbohidratos, esa isla principal fora.

SPEAKER_02 0:33

Hola, Sandra Peebles. Bienvenidos a un episodio of Baptist Health Talk, where we respond to your pregnant about things of salute. We put in the nutrition, the alimenta support, impulses your life, and simple and sustainable. And Janelis Diaz, and Baptist Hospital. And I will hear this that I passed and I think it is of great interest for those people, because we're going to do and have control of our lives, and that is that we have to do three times a day, and it's a great opportunity to appreciate more of the way.

SPEAKER_03 1:59

The other, and the 25% are reserved for the protein. More if they are protected that there are much grass, and the other 25% for the product, and if it are more valuable the alimen of this plant.

SPEAKER_02 2:30

Explicit what significant and how logras aliments are at the hospital, not only patients, but also enfermeras, including the patient who are.

SPEAKER_01 2:51

Obviously, it's a team, a team that has to reference. Specifically, we have various different people. The menu is like a restaurant, when you're a restaurant, you sabes what you can do in a restaurant, right? But in the hospital no essentially. So necesitamos muchas varieties, much options, and much recetas restring, especially for the patients. Yes, it's bastante, but with much gusto looks.

SPEAKER_03 4:42

But when one comes the proportions correct that one necesites of carbohydrates, this is the principle for energy. But this is the digestion. This is a process of digestive, and the nutrients, but the glucose are disponible for the life. And this is what we have energy to the muscles, to the cerebral, for it's the preferred of the life. And what is important is to make the salad of carbohydrates, which are more fiber, and the portion correct for one.

SPEAKER_02 5:34

And it's important for the cerebral, right?

SPEAKER_03 5:46

But it's fascinating. It's a car.

SPEAKER_01 6:11

So Luck dijo in those moments, so I'm cubana. Much carbohydrates. But I think the llave of this, the amount, the cantidad, the portion, right? If you have an arroz with pollo, no vas a free pollo antes de echar, which is, but it's a cautela between the portion and what it each, cocina with a virgen, they have this arroz especial, right? No, mantequilla, no echarle six of a lot of it. So this is very beneficial. So there are much patients that say, No, you have arroz blanco, and they're arroz blanco, but this arroz blanco va a estar porcionado and poca sal, poca grasa, para not limiting, because we can't commonly, you know? And then we have option. Okay, if you want to use arroz blanco, we can have a papa herbida, we can have a papa dulce, right? So there are two options. Frijol negro, you can't, okay, they have a soap of frijoles, and this ayuncture. It's a carbohydrate much in all that's the form of protein, so it's something with this.

SPEAKER_02 7:47

But to the Latin, we don't give double up, duplicate the carbohydrates. Of course, they're una cocina excellent, but fíjate, uno de mis platos favoritos, que es lomo saltado, te lo sirven con arroz blanco y con papas fritas. Explain that one. Yeah, carbohidratos, mucho carbohidrato. Bueno, Yanelis, guíanos a través de cómo luce un plato saludable desde el punto de vista tuyo, ¿no? Como chef.

SPEAKER_01 8:18

Como chef, uh, the plato saludable, ya lo explicamos anteriormente, is the mitad of vegetables, much colors, much colors, right? Los rosados, no rosados, because anaranjados, los verdes, los púrpuras, eso es la mitad of the plato, which serían los vegetales, right? Se puede ajustar for the vegetales. Entonces, the other mitt is divided in two. It's your proteína and your carbohydrate. But in my form of my culinary, I think it would be a blanket, but this arrows blanket be portion and limited. Um, we sure in the hospital, obviously, not sure for the grass from a vaca fruit, but still we have in the menu. And the man cocinated, we cocinated in a process where we extract the grasa the sufficient to have this comfort, maintain this culture between the patients.

SPEAKER_02 9:17

Claro, it's more important to it. Yes, yes. Yes, yes. Well, Lucette, much we've heard of it, but processada, ultra processada, and there is realmente in our diet diaria.

SPEAKER_03 9:40

Because the reality is that there are commands at different levels. This is important to put attention in what nive it is processed, because when it is processed, a little bit, which we say minimal, minimal process, this would be the yogurt that one comes, or the lechas that are lavato or cortada, the verduras that are lavated and cortes, at the final day, this type of process to come salad because we ahorro.

SPEAKER_02 10:16

But you think, for example, like vegetables cortis and limp and put in a paquet, always congelado, it's processed. Minimum.

SPEAKER_03 10:36

Like Pop Charts.

SPEAKER_02 10:38

Yes, donuts, no. Janeli, vamos a hablar acerca de las comidas procesadas, a difference, for example, de los embutidos, ofereces that a vehicle are saludables or more saludables than others.

SPEAKER_01 11:47

There are comidas that are processed but not ultra processed. I think it's the difference, right? When you put a comida and learn the ingredients and we have 70 different ingredients, and the amount of those don't pronunciate, this is the ultra process. If you have something that sales and a water is processed, because in one man put in a can, in a lotta, or it's processed, but it's ultra processed. That's the difference, and that's what we're going to evitar. There are things that are ultra processed.

SPEAKER_02 12:24

But if you have a sandwich of jamon, it's a way. It's always with the frequency that we decided to combinar.

SPEAKER_03 12:33

The frequency and the cantonity of especially the limits, the things that are.

SPEAKER_02 12:54

Macronutrients are the proteínas, carbohidratos, fibra and grasa. O sea, the three components more important of what the aliment. Explicit and cómo apoyo, the energy, the sacred, cómo.

SPEAKER_03 13:19

The fibra is part of the carbohydrates. So, the three macronutrients are important to present in our plants. And the grasp are included when one is cooking the command, or an insulating, one pulls an aceite. Or in the aguacate. And it is grass saluds. And at the final day, the carbohydrates do energy. The protein muscles and the cellular, and safety. And the grass ayuda to absorb certain nutrients and sacied.

SPEAKER_02 14:37

And this fibra, when we commend, for example, vegetables entire, explica. Is it eliminated?

SPEAKER_03 14:45

The fibra ayuda in much digestion and elimination, as you mentioned, and we manage the gut health, which have bacteria that vivences in the street, and certain fibers are the probiotics that viven in our intestinos.

SPEAKER_02 15:23

I like much of the interest what you've explained about the flora intestinal. Janice, we're going to talk about how preparing those plants rich in proteins, which are attractive, and its essence cultural.

SPEAKER_01 15:53

It's not that animals, but not necessarily. The frijol negro, the lenteja, the chicharo, those are part of proteína and no proteína animal, sino proteína vegetal. Correct me, no es verdad. So una ensalada, when we have an ensalada, the queso, incorporate. And default many person is cogiendo different proteínas in different variantes, not necessarily the animals.

SPEAKER_02 16:41

In Miami, it's a mechan cultural, tantas cultural that are tamales, comemos tamales, comemos tortillas, comemos arroz, plátanos, fritos, maduros.

SPEAKER_01 17:01

I think so, and it depends on the perspective in which the angle in which we are. Reinventar not reinventar esa reset, it's a variant, a bit of modificaciones for that part cultural, it's a part that we have to pens in the abuela when we have the frijoles. It's to build a bit of perspective of the angle in which you are and other things, but not totally these recet.

SPEAKER_02 18:06

Claro, because there are recetas traditional with ingredients, okay.

SPEAKER_01 18:15

The cítrico is excellent. The cítrico is un reemplazable of the sal, but it's excellent. El cítrico. Mira qué interesante. Es el silimón, es super like, como en una ensalada. No, como para marinar un pollo. A ver, ese ajo, ese cítrico. Entonces le agregas eso antes de incluir la sal. It's necessary. Because fresh ayudan at this support, that you have to coincin.

SPEAKER_02 18:46

Well, and how we're with Janelle. Why do we want to plant traditional plants maintain their essence, aunque? But they seem reconfortante and recommendations nutritional. In a certain manner, we have to learn that.

SPEAKER_01 19:03

No, we're allowed to get a little bit of the perspective. Not being coming, correct, and that's how we have the command, right? This is cambient and this is adapted. One can adapt to different things, get the grass, quit a bit of sales, but mantener esas cosas básicas, ese cítrico, ese ajo, ese mojo, esas cosas perder mucho.

SPEAKER_02 19:30

Desde el punto de vista del nutricionista, the main: ¿cómo mantenemos esos platillos tan deliciosos? And not perform the line.

SPEAKER_03 19:47

There's a look for the cultural in an alimentation salad. Janelle explained how to put attention to each ingredient that we do to maintain this tradition that we do memories. I also think that if it's a plant that we still have one, we will modify. But if it's something that we are coming one day a semana or a few times a month, it's good to put attention, okay, what we used to do, what sales, what type of ingredients or especially using. But the yerbas are form of vegetables, the species are the plant. What the cebolla with the sofrito. The sofrito is pure verdure. But we have different manner of including vegetables, usually in the process, for the vegetables, which is good for the salute, but when we have intuitive, comer intuitively, what significa y aplica a todos? It's bueno estar consciente when we command, comer consciente. When we are a command, a little for the gas. We have to pause and say this. And this response will internally in this moment. So conscientious is important for those practical. It's a practice that empezes to pause in whatever moment that we are.

SPEAKER_02 22:41

Nutritional, but for tantas con tanta varied and tantas of the población, porque estamos hablando de pacientes, estamos hablando de medicaments who necesitan estar alertos andentos, las enfermeras, por supuesto, todo el personal del hospital y luego quienes acompañan a los pacientes. ¿Cómo hacen para mantener esa cocina funcionando?

SPEAKER_01 23:06

Creo que mucho es parte de la comunicación, ¿no? It's a domino, es un juego de dominó, right? If they cause una ficha, cuántas personas with ustedes? Most of them 100 people in the part of culinary, not the department, because in the part of the culinary, more than the people who have comments, more than 100 people. Much. There are both, yeah. We don't have always 5000 people. And it will include the patients, the doctors, like more than 8,000 people at the time. And how many of the community is recetes? Reset communication. We have to take reset especially for the patients, very important to build these reset. So it's a great process.

SPEAKER_03 24:28

For one will make a diet restrictive that empire in Navy or Lunar. When one is lista, one would come more and more salad. What we can do? And we have to reduce, always the carbohydrates don't eliminate, but in other cases, we can reduce it. We have to assure that there are a lot of protein, two points that are of animals or plants, more plants, the plant, but we have to get these portions of what you have in the plant, and what we can agree. But in this case, we're going to see what we can agree with. Usually the verduras don't have sufficient in the way that we need to maintain, and that's what we want to agree with.

SPEAKER_02 25:31

What kind of concept, right? Aggregate for enriching and habits. I encourage this conversation, it's fascinating. Thank you for your work, those important people to guire and more, which I think is one of the things that we can have for our salute. Recuerden, espectadores, asegúrense de presionar el botón de suscripción en nuestro canal aquí para mantenerse al día con la información y los consejos más recientes sobre la salud y el bienestar de nuestros expertos. Gracias por estar con nosotros.

SPEAKER_00 26:17

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