¿No sabes qué comer? Así como yo | Dr. Carlos Jaramillo

Introduction

In this tutorial, we will explore the insights shared by Dr. Carlos Jaramillo on how to make informed and healthy food choices. Drawing from his personal experiences as a nutrition specialist, Dr. Jaramillo provides practical advice on meal planning, the importance of prioritizing certain food groups, and making healthy eating enjoyable. This guide will help you navigate your dietary options and find a routine that works for you.

Step 1: Establish a Morning Routine

• Meditate and Exercise: Start your day with a brief meditation session followed by some physical activity. This practice enhances your mental clarity and prepares your body for the day.
• Enjoy Coffee: Dr. Jaramillo recommends starting your morning with coffee made from Colombian Arabica beans using a French press. This can help boost cortisol production and increase energy levels.

Step 2: Understand Your Breakfast Preferences

• Consider Skipping Breakfast: Dr. Jaramillo chooses not to have breakfast for two main reasons:
  • He prefers cooking from scratch and doesn’t want to waste time in the morning.
  • He finds it helps him avoid feeling too full, allowing him to work effectively.
• Alternative Breakfast Options: If you choose to have breakfast, focus on protein-rich foods and vegetables rather than heavy carbohydrates.

Step 3: Focus on Protein and Vegetables

• Create Balanced Meals: When planning your meals:
  • Prioritize proteins as the main component, such as chicken, fish, or legumes.
  • Add a generous portion of vegetables to your plate. Aim for a variety of colors to maximize nutrient intake.
• Healthy Snacks: For snacking, consider cooking green plantains in an air fryer for a nutritious and delicious option.

Step 4: Avoid Processed Foods

• Identify Foods to Avoid: If you're looking to lose weight or improve your health, steer clear of:
  • Processed foods
  • Sugary drinks
  • Fried foods
  • Desserts high in refined sugars
• Embrace Healthy Choices: Incorporate fresh fruits and vegetables, lean proteins, healthy fats (like avocados and nuts), and complex carbohydrates (like brown rice and quinoa) into your diet.

Step 5: Personalize Your Diet

• Find What Works for You: Everyone has different dietary needs and preferences. Experiment with various food combinations and meal timings to discover what feels best for your body.
• Listen to Your Body: Pay attention to how different foods affect your energy, mood, and overall health, and make adjustments accordingly.

Conclusion

Eating healthy doesn't have to be complicated or bland. By establishing a morning routine, prioritizing proteins and vegetables, avoiding processed foods, and personalizing your diet, you can enjoy nutritious meals that satisfy your palate. Remember to experiment and find what works best for you. With these strategies, you can achieve your health goals while enjoying the process of eating well.