Añade proteínas a tus comidas

Maneras fáciles de añadir 90 g de proteínas a tu dieta diaria.

Este ejemplo es aplicable a las necesidades proteicas de una persona que pese 65 kg y esté recibiendo tratamiento para el cáncer.

• Desayuno: muesli (aprox. 12 g de proteínas)
• Tentempié: bolas energéticas de fruta desecada y nueces (6 unidades) (aprox. 8 g de proteínas)
• Almuerzo: filete de salmón frito con hinojo (aprox. 35 g de proteínas)
• Merienda: yogur griego con nueces y miel (aprox. 12 g de proteínas)
• Cena: 2 rebanadas de pan de payés con mantequilla o margarina, 45 g de jamón, 20 g de queso gouda y guarnición de verduras (aprox. 23 g de proteínas)

Author: Dr. Volker Henn | Reviewer: Dr. Christian Keinki

Fuentes:

• Watling, C. Z., Schmidt, J. A., Dunneram, Y., Tong, T. Y. N., Kelly, R. K., Knuppel, A., Travis, R. C., Key, T. J., & Perez-Cornago, A. (2022). Risk of cancer in regular and low meat-eaters, fish-eaters, and vegetarians: a prospective analysis of UK Biobank participants. BMC Medicine, 20(1). https://doi.org/10.1186/s12916-022-02256-w
• Diet and cancer information. (n.d.). Royal Surrey NHS Foundation Trust. Retrieved December 15, 2022, from https://www.royalsurrey.nhs.uk/dietandcancer
• Hiscock, K. (2022, June 7). 10 best sources of protein. BBC Good Food. https://www.bbcgoodfood.com/howto/guide/best-sources-protein
• Arends, J., Bachmann, P., Baracos, V., Barthelemy, N., Bertz, H., Bozzetti, F., Fearon, K., Hütterer, E., Isenring, E., Kaasa, S., Krznaric, Z., Laird, B., Larsson, M., Laviano, A., Mühlebach, S., Muscaritoli, M., Oldervoll, L., Ravasco, P., Solheim, T., . . . Preiser, J. C. (2017). ESPEN guidelines on nutrition in cancer patients. Clinical Nutrition, 36(1), 11–48. https://doi.org/10.1016/j.clnu.2016.07.015
• Is a vegan diet safe during cancer treatment? (2022, August 1). World Cancer Research Fund. https://www.wcrf-uk.org/health-advice-and-support/living-with-cancer/is-a-vegan-diet-safe-during-cancer-treatment/
• Vegetarian, vegan and plant-based diet. (2021, April). British Dietetic Association. https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html
• Healthy eating and cancer. (2020, August 1). Macmillan Cancer Support. https://www.macmillan.org.uk/cancer-information-and-support/impacts-of-cancer/healthy-eating-and-cancer

Picture credits: © Yulia Furman – stock.adobe.com