10 ideas for ... a healthy and safe shopping

How can we start to make a safe and healthy purchase?

1.-MAKE THE SHOPPING LIST

Before going to buy, we must review what our real needs are and make the shopping list taking into account what we are going to consume in the following days. It is essential to check the pantry and it can be very useful to plan the weekly menu according to the number of people who are going to be at each meal.

2. REVIEW NUTRITIONAL INFORMATION

The conscious purchase must go through checking the nutritional information of the product we buy. It is necessary to review the list of ingredients to verify the absence of certain components that we do not want or should consume due to health problems or food allergies, etc. The main causes of food allergies are mandatory declaration on the labeling. Additionally, any product claiming any dietary benefit must also specify the nutritional composition of the product.

3. SHOP WITHOUT HUNGER

Going shopping on an empty stomach is a mistake that can be expensive, since the desire to eat can make us succumb to unnecessary temptations and we may end up buying more than we need. It is advisable to stick to the established list.

4. MAKE THE PURCHASE IN THE APPROPRIATE ORDER

Food requires different forms of preservation depending on whether it is more or less perishable. When we buy we have to start with those at room temperature, then we will buy the refrigerated products and finally the frozen ones. In this way, we preserve the cold chain as much as possible, avoiding possible deterioration and reducing the risk of food poisoning. If possible, it would be ideal to have an isothermal bag to preserve the conservation of cold products between the store and its destination.

5. REVIEW WHAT WE BUY

Sometimes we make the purchase too quickly and without checking certain aspects such as the integrity of the packaging, the expiration or best before date, the good condition of the product, etc. We must pay attention to these factors since otherwise we can acquire products that are not in good condition or in their best condition.

6. BUY BEFORE BUYING

To make a smart purchase it is necessary to compare between different products with similar characteristics to be able to choose with enough information. We must compare such as the ingredients, the product category, the price and different prices according to quantity or presentation, etc. Organizing the purchase in advance can make it easier for us to take advantage of offers without getting carried away by them and buying without really needing these products.

7. TAKE ADVANTAGE OF SEASONAL PRODUCTS

The seasonality of fresh products must be taken into account. The reason is that seasonal products are at their best, they are tastier and more aromatic, their physiological development is optimal and their nutritional qualities as well. In addition, the price of the seasonal ones is lower.

8. PLACE THE PURCHASE PROPERLY

When buying we must organize the cart or basket that we use so that some products cannot spoil or deteriorate others. We will place the heavy and resistant products at the bottom and the delicate ones on top. Besides, we will place the raw meat and fish. Fresh produce must be separated from each other to avoid possible cross contamination. If we buy non-food products (cleaning, insecticides, etc.) we must take them separately from the rest so that they cannot accidentally contaminate the food.

9. KNOW THE PRODUCTS TO ACQUIRE WELL

If we have good information about what fresh products are like, we can make a better choice. For example, taking into account the color, texture and firmness that fruits and vegetables should have. Knowing the characteristics that determine that a fish is fresh, such as bright and protruding eyes, etc.

10. TAKE INTO ACCOUNT THE SHELF LIFE OF FOODS

Although there are currently many products that are marketed canned, their shelf life is long and they do not need too special conservation conditions, there are many food products that are perishable and we will have to control it. Before buying, it is necessary to take into account the means of conservation that we have (freezer, refrigerator, cool cabinets, etc.) and the space in each of them. We are going to make the purchase taking into account our ability to preserve the products, their useful life and the expected time to consume them.

• It is essential to make the purchase in a planned way, to go early and without hunger to make a suitable choice.
• Before buying we must compare the different products and check that the chosen one is in good condition.
• We must take into account the nature of food, its characteristics, shelf life, and transportation and preservation needs.

Mercè Gonzalo

Diploma in Human Nutrition and Dietetics