Basic Nutrition Guide: Learn to make the purchase list

YOUR SHOPPING LIST SHOULD NOURISH YOU

Before To tell you how to make a healthy shopping list, we want to teach you two concepts:

We define "food" as any product, natural or processed foods, which, once consumed, provide assimilable materials that fulfill a nutritional function. And the concept of "nutrients" as chemical substances, present in food, that serve as a source of energy and as raw materials for the formation and regeneration of all the body's cells, and are necessary for growth, development, and maintenance of life and health.

That is to say, You may be overeating when you eat breakfast, lunch, and dinner, but not getting the nutrients your body needs to function properly. The body needs macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals), and never forget to drink water.

An extreme example, to put it mildly, would be waking up and having a bun with a cup of milk or coffee for breakfast, then going to McDonald's for lunch and ordering a hamburger with extra fries and ketchup, a Nutella crepe mid-afternoon, and, to top it all off, a processed pizza. As you can imagine, you haven't given your body the nutrients it needs; you've basically only provided it with a high amount of simple carbohydrates (sugar) and an excess of trans fats.

So, you may think you're nourishing yourself, but if you're eating a diet high in processed foods and loaded with sugar and trans fats, you're eating but not getting the proper nutrition your body needs for its performance. Following an unbalanced diet with poor nutritional density is a direct cause of the onset of today's chronic diseases, such as obesity, diabetes, cardiovascular disease, and cancer.

Health depends on an optimal supply of both macronutrients and micronutrients, as insufficient or excessive consumption of either can lead to problems.

You decide, or Make a shopping list that provides you with all the nutrients to have energy and well-being physical and emotional or find yourself tired, fatigued and at risk of developing chronic diseases.

That's why following a healthy diet always starts with conscious shopping. Because what you end up buying is what you'll keep in your pantry, it's what you'll end up eating, and this is what mark a big difference.

ADVANTAGES OF A HEALTHY SHOPPING LIST

When we learn to buy and prioritize healthy foods in our shopping basket and to be aware of what product we are buying, we gain in HEALTH,TIME and MONEY.

• You will gain health: By knowing the products you'll need to prepare your weekly menu, you'll make good choices to design healthy and balanced meals.

• You'll save money: By knowing what you're going to eat during the week, you'll buy only what you need, avoiding buying other products that aren't as necessary or buying something you already had in your pantry and didn't remember. This has surely happened to you more than once.

• You will save time: You won't waste time or have a headache thinking about what you're going to eat during the day.It's true that on the day of shopping, it's a bit of work organizing frozen meat and fish into packages or Tupperware containers with the week's food, but it's worth it knowing you can forget about grocery shopping for two weeks. You'll just have to defrost it the following night or the same morning, and that's it!

When we go to the supermarket, we are unwittingly controlled by the food industry. It studies our emotions and shopping behaviors, so it strategically places products so you "fall for" the idea of ​​buying that product. Unfortunately, they don't usually offer foods like fruits and vegetables, but rather processed products loaded with saturated fats and sugar.

Processed foods are those that have been manufactured through industrial processes and are composed of incomplete ingredients. They also contain a large number of artificial compounds to improve texture, aroma, flavor, and preservation. The less processed our product is, the better. The word itself tells us that they have undergone processing that leads to the loss of nutrients and is accompanied by sugars, refined oils, and fats to enhance flavor and enhance palatability. This is precisely what robs us of energy (and health) because they provide absolutely nothing to our bodies, causing chronic inflammation, which, unfortunately, is the cause of the vast majority of current chronic diseases, such as diabetes, cardiovascular disease, and cancer.

Keep all these details in mind every time you go to the supermarket, and at the very least, notice and be aware of them. Accept them and decide for yourself whether you want to buy them or not, but not because the industry tempts you to.

GUIDE TO HEALTHY SHOPPING

We have developed a Basic Nutrition Guide that you HelpYou will learn about the necessary nutrients that you should consume every day, as well as HelpYou'll plan a weekly menu and stock your pantry without even realizing it. You can download it later.

In this guide, we want you to prioritize and increase your daily consumption of vegetables, fruits, whole grains, legumes, nuts, and more, replacing other pre-cooked and processed foods.

The incorporation of superfoods In your daily routine, it will provide you with extra nutrients, vitamins, minerals, and antioxidants. There are tons of quick and easy recipes to prepare so you don't have to worry about how to add them. We have a smoothie guide and several recipes. recipes in our profile.

In this Nutrition Guide, We talk about each macronutrient, its functions, and which foods contain them most, also telling you about the benefits of different types of foods.

Select one or two foods you like most from the list we've provided, so you can fill your shopping cart without even realizing it and create a healthy menu.

It is a tool for Buy healthy products that will help you eat and keep your pantry as healthy as possible. However, this doesn't mean you can customize it to your tastes with the foods you usually buy. But remember, for your list to be healthy, you should prioritize real foods like vegetables, fruits, whole grains, legumes, high-quality protein, and sources of healthy fats.

Ah, preferably consume local and seasonal products!

STEPS FOR HEALTHY SHOPPING

• Download the guide, and depending on how you design your weekly menu, underline what you need to buy.
• Go to the supermarket without hunger. To do this, before leaving home, rate your hunger level from 1 to 10. If your hunger level is greater than or equal to 7, I recommend eating a healthy snack to avoid temptation. An ideal option would be a piece of fruit or a handful of nuts.
• Leave room for a treat. A healthy diet also includes certain foods you don't normally eat. Plan a day or two a week to enjoy them without guilt.

Whether you're shopping or eating, be aware of the benefits your body gains from eating foods that nourish you and give you more vitality and energy. Likewise, when shopping, carefully look at each nutrition label and ask yourself, "How do these nutrients affect my body?"

Download our guide to save it to your phone or print it out. Then, when you go to the supermarket, go group by group, selecting according to your tastes.