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Healthy foods even if you are in an economic crisis

Healthy foods even if you are in an economic crisis

Going through a difficult economic situation in the family environment affects the shopping cart and has an impact on health. The Spanish Society of Endocrinology and Nutrition (SEEN) warns: a poor diet leads to obesity, the epidemic of the 21st century

The SEEN considers that an economic crisis in the family environment “directly affects the items destined for food” so that the most successful products are not always chosen according to the criteria of healthy eating ”, says Francisco Botella, a member of the assistance and communication area of ​​this medical society.

Healthy foods

Ultra-processed in economic crisis

The most affordable products are usually the ultra-processed ones, of low nutritional value and satiating power, in addition to being rich in refined sugars, salt and fat, as is the case of industrial pastries and pastries, precooked or low-grade meats.

Products that are detrimental to choosing other healthy ones. “It represents a notable absence or shortage of bluefish, fresh fruits and vegetables and the decrease in the consumption of products such as olive oil, dairy products, bread, and eggs,” says the expert.

The SEEN recommends in these situations of economic crisis :

  • Try to follow a healthy diet pattern through varied foods that provide energy and nutrients.
  • One of the most recurrent foods is a potato. Its consumption should be moderate since its energy contribution is limited.
  • Alternatives to potatoes can be rice, pasta (better whole grain) and legumes, among others, as staple foods that are affordable for their main course.
  • Potage as a healthy and economical option.
  • Eating frozen products that are cheaper than fresh products is another possibility. This technique, according to SEEN, does not alter the nutritional value, nor the quality, nor the taste of meat, fish, and vegetables. “The only precaution is to ensure that the cold chain of the frozen product is not broken.”

General tips for a balanced diet

According to SEEN :

  1. Make at least three meals a day.
  2. Choose mostly foods of plant origin (seasonal fruits and vegetables, legumes and cereals) and proximity.
  3. Include at least one serving of cereals or derivatives (bread, pasta, rice, corn, potatoes, etc.) in each meal, prioritizing those made with whole wheat flour.
  4. Limit the consumption of food of animal origin, such as meat, sausages and non-skimmed dairy products and their derivatives.
  5. Prioritize the consumption of fish (if possible, blue) and white meat (chicken, turkey or rabbit).
  6. Take legumes two / three times a week.
  7. Reduce fried foods.
  8. Moderate the portions and reuse some food.
  9. Lose the fear of tap water.
  10. Cook at home, instead of buying pre-cooked food.

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