When shopping, it is crucial to keep in mind certain guidelines to determine which items are appropriate or not to include in your weekly menu. It is essential to understand that composing our diet from healthy and balanced foods is the basis for long-term disease prevention.
To know if we are in the presence of a healthy food, in the case of packaged foods, we find the nutritional information label of the FDA (Food and Drug Administration)The label indicates the nutritional composition, recommended servings, ingredients, food allergies and warnings about potential health risks.
The label is essential to be able to know the food we buy. In addition, here are 9 relevant guidelines that we recommend you take into account when making purchases that promote healthy eating:
THE 9 KEYS TO CHOOSING HEALTHY FOODS
1. MAKE A LIST
Making a list and sticking to it helps avoid or minimize the likelihood of impulsively buying unhealthy or unnecessary foods. It helps you focus on nutritious and seasonal foods based on your needs.
2. VARIETY OF HEALTHY FOODS
Try to include a wide variety of foods in your daily diet. This will ensure you get all the nutrients you need to maintain your health: carbohydrates, proteins, fats and micronutrients (vitamins and minerals from fruits and vegetables).
3. CHOOSE FRESH FOODS
Your first choice when buying food should be fresh foods such as vegetables, fruits, eggs, fish, etc., and therefore they should occupy a large portion of your trolley. Opt for products that contain natural and minimally processed ingredients.
4. CHOOSE WHOLE GRAINS AND UNREFINED GRAINS
These are those found in whole grains or whole grains (rice, barley, oats, bread, pasta, semolina, etc.) as well as in potatoes. It is preferable to consume unrefined grains because of their high fiber and water content and lower calories compared to refined grains. Whole grains and their derivatives can protect us against weight gain for several reasons: their influence on satiety, the glycemic response after their consumption and their antioxidant properties.
5. LOOK AT THE INGREDIENTS ON THE LABELS
When it comes to packaged foods, the first step in choosing healthy foods is to understand the labels. You should know that the ingredients are listed in descending order of quantity. In other words, the ingredient that mainly makes up that product will appear first, followed by the others in descending order. The shorter the list of ingredients, the better, because it means that there are fewer additives and that it is a “purer” food. You should look at the first ingredients on the list, which are the most present in its composition, to determine whether it is more or less healthy.
6. CHOOSE GOOD QUALITY FATS AND PROTEINS
Good quality fats should be part of our diet, such as those found in oily fish, olive oil, avocado or nuts. It is important to check the percentage of saturated fats in the food. Try to avoid products with unhealthy ingredients such as trans and saturated fats, and opt for monounsaturated and polyunsaturated fats. As for meats, opt for the least fatty ones such as chicken or turkey, and reserve the consumption of other types of meat for special occasions. The list of ingredients indicates the actual amount of chicken or turkey contained in the product. It is important that this represents more than 85% of the total.
7. BE AWARE OF ADVERTISING
It is important to be aware of the information presented in food product advertisements. Some may use marketing strategies that make them appear healthy, when in reality, this is not the case. That is why it is recommended to take a moment to carefully read the ingredients and nutritional information on the label of the product you are considering purchasing.
8. BE CAREFUL WITH SALT
We should consume a maximum of 5 grams of salt per day, which is equivalent to 2 grams of sodium per day. Not exceeding this consumption helps reduce blood pressure and the risk of cardiovascular diseases, strokes and myocardial infarction. The main benefit of reducing salt intake is the corresponding decrease in high blood pressure.
9. CHOOSE LOW-SUGAR OPTIONS
It is recommended to choose foods with less added sugar. Some foods high in added sugar can provide a lot of calories but have a low nutrient density. To find out the sugar levels, you can check the product's nutrition information label, as it indicates the total amount of sugar and added sugar it contains.
Choosing healthy foods requires personal awareness. Think about the dishes you want to prepare during the week, make your list and be indulgent: allow yourself to listen to your body and be flexible about what pleases you! In this way, you will improve the functioning of your body and prevent the onset of chronic diseases.
