Tips for a healthy shopping

It is normal that we pay more and more attention to them or end up resorting to that they can guide us in our decisions. However, there are some key aspects that we can take into account to simplify this identification process without spending too much time on our purchase:

More food and fewer "products"

The first rule to keep in mind to make a healthy purchase is prioritize the purchase of food, that is, everything that does not contain labeling and that would be more typical to find in a neighborhood market, than in a supermarket.

By this we mean that the 80% of our purchase should include fresh food such as fruits, vegetables and greens, poultry and lean meats, dried legumes, bulk nuts and whole grains such as rice, whole wheat pasta or bread (best from bakery).

However, if we cannot access this variety of fresh products, there are other healthy alternatives of products packaged and ready for consumption such as bags of salads, frozen vegetables or suitable for the microwave (whose composition is exclusively the same vegetable and some additive for its conservation), packaged vegetable creams (ensuring that they contain olive oil and without cream or hydrogenated fats), canned legumes and canned fish or shellfish in olive oil.

Prioritize the butcher and delicatessen over packaged sausages

If we want to buy quality sausages and meats we must avoid packaged preparations since its composition includes additives such as sulphites, starches, thickeners, sodium, colorants and its percentage in meat is less than 80%.

For example, we can find a cold meat turkey with a proportion of this bird less than 60% or a hamburger with a content of veal much lower than the total content of fat or bacon.

Instead, if we go to the delicatessen, we can buy cooked ham, cold cuts, Serrano ham or cheeses from higher nutritional quality, in addition to cuts of poultry and veal that we can ask to be shredded to make our own homemade burger.

The hidden face of "light" or sugar-free products

These denominations are an advertising claim that is commonly applied to products such as dairy products (yogurts, cheeses and milk), mayonnaise or other sauces, cookies, cakes, breakfast cereals, chocolates and a myriad of "snacks".

In the case of products called "light" it means that they contain 30% less fat or calories than the original product. However, this condition since, although they contain less fat, this can also be a saturated or hydrogenated fat as with margarines, spreads, or sauces such as mayonnaise.

In addition, the fact of consuming a "light" product means that, psychologically we end up ingesting more quantity than if we had chosen its original version.

On the other hand, (soft drinks, chocolates, etc.) tend to contain, for compensation, more fats and certain sweeteners that can create the same addiction as sugary ones and with dire consequences for our intestinal microbiota if we abuse them.

"Rich in fiber" is not the same as whole grain

While it is true that we must prioritize the consumption of whole grainsWhen we buy breakfast cereals or pre-made breads we must look at their ingredients since the name "rich in fiber" does not necessarily imply that the cereal itself is whole.

In fact, there are many products made with refined cereals (not whole grains) to which wheat bran or fiber from another cereal is added and whose effect is not comparable to that of a manufactured product. 100% with whole grains They contain, in addition to fiber, more vitamins and minerals.

Fats to avoid

Another nutrient that we pay a lot of attention to when choosing one is its content in fats. It should be borne in mind that there are foods with a high fat content, but of high quality as they are mono or polyunsaturated fats Like the omega 3, omega 6 or oleic fatty acids with proven benefits for our cardiovascular health. We are talking about olive oil, avocado, nuts, oily fish or whole yogurts.

On the contrary, we can find ultra-processed foods such as cookies, sauces and patés that, although their fat content is less than a tablespoon of oil, its origin and quality is worse because it is saturated, hydrogenated, or partially hydrogenated fats. These types of fats have been subjected to high temperatures so they generate toxic compounds possibly carcinogenic and highly thrombotic. Therefore we must read the labeling to verify if the fats they contain (coconut, palm, etc.) have been hydrogenated or, on the contrary, are of virgin origin and, therefore, unprocessed.

• 80% of our purchase should include fresh foods such as fruits, vegetables and vegetables, poultry and lean meats, dried legumes ...
• If we want to buy quality sausages and meats, we must avoid packaged preparations as they contain additives such as sulphites, starches, thickeners, sodium, colorants and their percentage in meat is less than 80%.
• Ultra-processed foods contain saturated, hydrogenated or partially hydrogenated fats that can generate carcinogenic and thrombotic components.

Judith Torrell

Diploma in Human Nutrition

Clinical Nutrition Specialist