Whether for those who want to follow a weight loss diet, or for those who simply want to maintain a healthy diet at home, the first step is to make a good purchase at the supermarket.
And at this time, common sense is needed: making the right choices is essential so that you don’t fall into the temptation of eating, for example, on a weekday, those sweets you bought and left in the pantry. In this way, the tip is, when you go to the supermarket, invest in healthy foods, preferably recommended by your nutritionist, so that you always have options to prepare good meals in your daily life at home.
Below, Mylena Beccari Casagrandi, postgraduate nutritionist in Preventive Clinical Nutrition and in Functional Clinical Nutrition, postgraduate in Functional Phytotherapy, cites two lists with foods that are easily found in supermarkets and that should be part of a healthy diet. Worth noting!
Natural foods you can find in the supermarket
1. Brown rice: staple food of our Brazilian diet. “Being wholegrain means having more fiber and more vitamins, so this is healthier than polished or parboiled rice. There is a wide variety of products with excellent nutritional value. It’s just not worth buying those ready-to-eat dishes that even come with seasonings, just add water”, explains the nutritionist.
2. Beans: legume. “You can easily find it in the supermarket. Legumes are a source of protein, indispensable in our daily diet. And they also increase the satiety power of the meal”, says nutritionist Mylena.
3. Pea: another legume option, protein source.
4. Lentil: it is also a legume that brings all the benefits of beans. Easily found in supermarkets, it is an option to vary a little rice and beans.
5. Chickpeas: legume, source of protein. It can be made as a salad, for example, or replace the beans, for a change.
6. Nuts: “excellent sources of good fats, they are very tasty to eat and a great option for an afternoon snack. Try, for example, buying several types and mixing them”, says nutritionist Mylena.
7. Vegetables: lettuce, arugula, endive, watercress, cabbage etc. “Vegetables are sources of vitamins, minerals, fiber, antioxidants, low in calories. They should be part of our daily diet and are essential for anyone who wants to lose weight”, says nutritionist Mylena.
8. Vegetables: pumpkin, zucchini, eggplant, chayote, peppers, tomatoes, beets, etc. They are also vegetables, have several health benefits, have few calories and are essential for weight loss diets.
9. Fruits: banana, orange, papaya, etc. They are essential for a healthy diet and, like vegetables, have several benefits.
10. Egg: “excellent source of protein, versatile (allows for several types of preparation) and quick to prepare”, explains nutritionist Mylena.
Processed but healthy foods
11. Wholemeal breads: “there is a huge variety of wholegrain breads, for all tastes: with seeds, with nuts, with cinnamon, with grains, light, with functional ingredients, etc.”, says Mylena Casagrandi. “They are great sources of fiber and should be part of the daily diet. But watch out for high-sodium breads and always check for the presence of sugar or sweetener. Just because the bread is wholegrain doesn’t mean it’s super healthy, it just means it has a part of wholemeal flour. Beware of pranks!”, warns the nutritionist.
12. Cereal bars: “There’s something for everyone. They are sources of fiber, great for an afternoon snack. But be careful with those with a base or chocolate coating, which are very greasy”, highlights nutritionist Mylena.
13. Juices without added sugar: “There are already several brands of these juices, which do not have preservatives, artificial colorings or sugar. They are practical and healthy”, explains the nutritionist.
14. Vegetable drinks (“milk” made from rice, oats, chestnuts): “replacements for cow’s milk are great options for those who want a healthier diet, with less animal hormones”, highlights nutritionist Mylena.
15. Olive oils: “good fats. The less acidity, the better. It must be cold pressed. The best packaging is dark colored glass. Avoid buying in cans”, explains the nutritionist.
Necessary care with food
Mylena Casagrandi says that as long as the supermarket chosen is of good quality and that it pays attention to expiration dates, proper storage, refrigerator temperatures, shelf cleanliness (especially meat and cold cuts), we shouldn’t have great concerns about what not. purchase.
“I think it’s important to buy food in places where the turnover of these products is high, that is, where you run less risk of buying an old product. Here in Brazil, the habit of having butchers, retail stores, bakeries, emporiums, etc., is still maintained outside the supermarkets. This has a good side and a bad side. The bad thing is that you will have to move from one place to another in search of your products, but the good side is the turnover of these foods and maybe the smaller stock. For example: the butcher only sells meat. He is an expert in knowing the storage temperature, cleaning routine, cleaning products that can be used, etc. The meat output is higher (because he only has that to sell). You will certainly find new products, with less risk of being contaminated, with expired expiration dates”, explains the nutritionist.
“But be careful! You must know where these places come from. I’m not saying that all small places are good and big supermarkets are bad. Large supermarket chains are always being inspected and standard hygiene procedures are usually respected. That’s great security. Apart from the variety of products that are in one place”, she adds.
So, here’s the tip: choose an appropriate place, which offers plenty of options and security for your purchases. Always pay attention to labels and expiration dates. And, when placing the products in the cart/basket, remember to opt for the healthier ones, which you can later eat “without guilt” at home!
The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.
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