We should start by making a healthy shopping list. Buying only quality products will greatly reduce the likelihood of eating poorly at home. A balanced shopping list means that we will have the right foods both in the fridge and in the pantry to compose the most appropriate menus in our daily lives. On the occasion of World Nutrition Day, which is celebrated on May 28, the Salud 10, Nutrition and Quality of Life center explains what this list should include.
This short list includes essential foods that we should always have on hand as a pantry fund.
- Dry foods: cereals (oat flakes, muesli…), brown or basmati rice, whole wheat pasta, legumes (chickpeas, beans, lentils), nuts (hazelnuts, almonds, walnuts), dried fruits (raisins, prunes, dates) and seeds (chia, flax, sesame).
- Spices, herbs and oil: peppercorns, paprika, Provencal herbs, basil, nutmeg, curry, thyme, rosemary, oregano, parsley, onion and garlic powder. Without forgetting the extra virgin olive oil of first pressure.
- Canned food: preferably always in glass. Blue fish (anchovies, bonito, tuna), vegetables (chard, spinach, asparagus) fruit (pineapple, peach) corn, tomato sauce and legumes.
- Fruits and vegetables: always better in season.
- Eggs and dairy products: unsweetened yogurts or kefir, milk, low-fat cheeses and free-range eggs.
- Frozen: we will use this option to a lesser extent, better if they are fresh, but it never hurts to have vegetables, meat and fish in the freezer.
Which foods should we eat daily, which ones should we eat weekly and which ones should we avoid?
For this question, there is no better answer than to use the well-known nutritional food pyramid. In it we can find which foods should be consumed daily, weekly and to avoid. Let’s take a look at it.
On a daily basis we should consume fruits, vegetables, dairy products and animal proteins (meat, fish and eggs but varying their frequency). Carbohydrates (pasta, rice, legumes, bread…) consumption will vary depending on physical activity. Of course without forgetting the water, a liter or half liter per day.
On a weekly basis, we can have red meat, low-fat sausages (turkey, york ham, serrano ham), sausages, homemade sweets, high-fat dairy products (Greek yogurt, cured cheeses…), a glass of wine or a glass of beer.
To avoid: sweets and industrial pastries and high alcoholic beverages.
Little known foods with great benefits
There are a wide variety of foods known as superfoods that concentrate a large amount of nutrients and, therefore, have properties that we can consider as having a high impact on health. Here are some examples:
– Chia seeds: a single serving of chia seeds offers a good dose of antioxidants, protein, fiber, zinc, iron and omega-3, with only 140 calories. The high content of healthy omega-3 fatty acids also makes them an anti-inflammatory source.
– Kefir: is a beverage made by fermentation of this type of seeds, which offers a complete protein content and very easy digestion (being a probiotic). Due to its high content of gut-friendly bacteria, kefir has been shown to improve the immune system, digestion and cholesterol. It is also an excellent source of vitamin D and calcium.
– Seaweed: Seaweed is a new element in our diet, still little used in the West, which is a rich source of vitamins, minerals, proteins and carbohydrates, mineral salts and trace elements, and also does not contribute calories or fat to our diet. They help to combat various diseases, such as rheumatism, obesity or thyroid insufficiency. Some types of algae reduce cholesterol levels and therefore help prevent hypertension and arteriosclerosis. The best known are: Nori, Kombu, Wakame, Spirulina and Arame.
Foods that we think are good but they are not
A clear example is margarine; it is made from vegetable oils and has less cholesterol and saturated fats, which makes it seem healthier, but it is high in salt and contains a greater part of transgenic fats, which increase the levels of fat in the blood and can obstruct the arteries, as well as favor the development of heart disease. The best option is to consume virgin olive oil, or as a newer option, coconut butter.
Another example is packaged turkey, which is a source of lean protein, but be careful, as its sodium content, preservatives and nitrates to increase its preservation can cause harmful effects.
Something similar happens with whole grain breakfast cereals; they are usually composed of healthy ingredients such as nuts, seeds and whole grain cereals, but all this is coated with a significant load of sugar, honey, molasses … A cup of these cereals can contain 600 kcal and 20 g of sugar, to which we will add yogurt or milk. Be careful with the choice of cereals, opt for whole grain cereals and pure wholemeal. It is necessary to read the nutritional information of the products, avoiding as far as possible the excess of sugars, saturated fats, preservatives and additives.
Foods that we think are bad and are good
There are foods that “we have made the cross for them” for thinking that they are too caloric, that they have a lot of fat or that they will not contribute us anything good. One of those foods is avocado, many people do not add it to a salad or do not think of putting it on toast for breakfast or use it as fat when making a sweet. However, in healthy quantities and by adding it to different dishes it provides us with extra vitamin E, folic acid, monounsaturated fats, omega 3 and fiber.
Another example is beer (non-alcoholic) during breastfeeding periods, we would never think that this type of beverage would help the production of breast milk. The sugars found in barley induce the secretion of prolactin, which is responsible for producing breast milk.
Getting advice from a professional will give you new options in your diet that you are not aware of and that will bring you countless benefits.
Are there foods that have different effects depending on age and sex?
Depending on gender and age there are different foods, rich in certain micronutrients, which can vary in dosage and health effects. – Calcium: women are more susceptible to osteoporosis than men, so an active woman should consume 1,500 grams of calcium every day. Men, on the other hand, only need 800 grams of calcium per day; an excess of calcium can cause prostate cancer. To incorporate natural calcium into the body, it is advisable to eat yeast products, white sesame seeds, cow’s milk, soy milk for vegetarians, fish, shrimp, crab and lobster, among others.
– Iron: since women menstruate every month, they have a greater tendency to suffer from anemia, therefore it is recommended that they consume 18 mg of iron per day before entering menopause. Meanwhile, men should only consume 8 milligrams. Foods rich in the mineral can be obtained from green leafy vegetables such as spinach, legumes such as lentils, liver or seafood.
– Vitamin D: helps in the absorption of calcium and is very necessary to prevent osteoporosis, therefore women should consume at least 50 milligrams of vitamin D every day, being the best way to obtain it by taking direct sunlight at the recommended times of the day. It can also be obtained by consuming dairy and seafood products.
Foods that we should take advantage of in spring
During spring, not only flowers are full of color. The season of red fruits begins; strawberries, strawberries and raspberries become a perfect snack. As well as cherries, apples, bananas, pineapple and loquats. For first courses, vegetables such as artichokes, spinach, eggplant, celery and watercress accompany us in their raw or cooked forms. To accompany these vegetables, and although we have all kinds of meat and fish available all year round, it is a good time to choose hake, cod, tuna, spider crab or prawns or capon, goose, turkey or quail.
Take advantage of these seasonal foods and recharge your health this season!