Many times, when we go shopping, we choose products thinking that they have a particular characteristic or being influenced by advertising slogans. There is nothing more wrong. Here are some tips for healthy shopping.
The shopping list first of all!
Making a shopping list before going to the supermarket is essential to avoid buying low quality products or products that are not included in our diet. Plus, it’s a great way to save time and money.
In this sense, it is necessary to distinguish between fresh foods, to be purchased more frequently, and packaged ones, which last longer, so they must be bought from time to time.
Don’t go shopping on an empty stomach
It can be a big mistake ! On the other hand, going shopping with a full stomach will avoid falling into unnecessary temptations. If you only have time for noon, eating some fruit will calm your appetite!
More market, less supermarket: shopping ethically
In general, seasonal and local products are the cheapest and those with the best organoleptic properties. In almost all cities, the local markets offer a wide selection of fresh products.
Small businesses tend to have better quality products. In addition, they often lower their prices at the last minute so that the food doesn’t go bad. Avoiding throwing away food is also essential for healthy grocery shopping.
How to shop as little as possible
It never hurts to have some products at home. Avoiding going to the supermarket and buying something after a long day at work has a solution: a pantry full of quality foods with a long shelf life. Some of these can be:
- Natural canned fish.
- Canned boiled vegetables (without forgetting that they must still be washed well before eating them).
- Quality foods in oil: olives, gherkins and chives in brine.
- Cans of cooked corn, mushrooms or artichokes.
- Jars of roasted peppers or stew.
- Pre-cooked rice or quinoa ready for a salad or to add to vegetable dishes.
- Frozen vegetables.
Buy only what you will eat during the day
To have a healthy lifestyle, it is advisable to avoid foods high in saturated fat such as snacks. Not putting unhealthy foods in the shopping cart is the first step to avoiding eating them. Make sure they are not on your shopping list!
Pay attention to the nutritional information on the packaging
What do the nutrition claims on some foods mean? Know that light or sugar-free labels are not always synonymous with “healthy”, so you need to know how to interpret them. Here is a short guide to make no mistake.
This range of products emerged as a result of the unfair criminalization of fats. For a product to carry the light label , it must contain 30% fewer calories than a similar product.
However, the fact that it has fewer calories isn’t always good. To be clear, the nutritional characteristics of a natural yogurt can be compared to those of a light yogurt.
By reducing the amount of calories, it also reduces the feeling of satiety, so you tend to eat more. Therefore, there is no point in consuming light yogurts to ingest fewer calories in a weight loss diet. In other circumstances, a high protein regimen may be helpful.
A product is considered “sugar-free” when its content is less than 0.5 grams per 100 grams / milliliters. As in the previous case, this doesn’t necessarily make it healthy. On the label of these foods, sugar is often replaced by other low-quality substances, such as sweeteners.
A product is “fat free” when it contains no more than 0.5 grams of fat per 100 grams or milliliters of product. In this case, the important thing would be to specify what kind of fat it contains, as some are healthier than others.
This nutrition claim is only useful for people with celiac disease. Therefore, it does not provide added value to the product.
Finally, that a product is vegan does not automatically mean that it is healthy. Vegan food is free from ingredients of animal origin. However, fizzy drinks are also vegan, but they are not good for that.
In short, it is clear that shopping in a healthy way depends on various factors, such as the state of health and tastes of the people who make up a family unit. However, making the list first and going on a full stomach is always helpful. Are you ready for the next purchases?