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Food in times of pandemic: Five recommendations for a healthy and affordable diet

by archyw

Due to the pandemicMany of the foods that we usually have on our table have risen in price, which can complicate the family basket of many households. In this situation, Jenny García, nutritionist at SANNA Home Nutrition, explains the key points that we must take into account when making market purchases.

1. Prioritize the most natural foods

A good diet is based on the balance of three groups of food, energy, responsible for providing energy (cereals, carbohydrates, honey, sugar, oils, etc.); builders, essential for the formation and repair of tissues (meat, dairy, beans) and regulators (fruits and vegetables).

“Natural foods must take priority over processed ones. Therefore, when going to the market, They could start with the fruit, vegetable and cereal zone (which will also always be the cheapest section compared to with products such as meat, milk, rice or beans) ”, he indicates.

2. Choose fruits and vegetables in season

These generally cost less. An example is the strawberry since in season it can be obtained from 2 soles per kilo, while at other times of the year it can reach 15 soles.

3. Kitchen at home

With the return of restaurants and deliveries, there will always be the temptation to place an order. However, the best thing is to prepare our meals. “Not only because this way we make sure that its preparation is healthy, but because it is a cheaper option. Now that we must choose to stay at home, we can venture to prepare dishes that we have not done before and add our seasoning, aiming to give it greater nutritional value ”, he recommends.

4. Nothing is thrown away, everything is used

Many times we have the bad habit of wasting a lot of food, either in preparations or ingredients, which can be the basis of other dishes or as a filling for other preparations if they are stored or frozen.. For example, that little bit of chicken or meat left over from lunch can be used to complete breakfast the next day. For this reason, it is also important to make a shopping list and to know what are our portions to consume within the family.

5. Replace food

We must be attentive to foods in season and those that have risen in price. So we can compare them and choose economic equivalents.you and renderers. For example:

– The catch of the day. Tuna or salmon are high-value fish, but there are others such as blue fish, horse mackerel, mackerel, bonito and anchovy that are high in omega 3 content, an important fatty acid for our body.

– Chicken for eggs. Because it has become more expensive, you can replace it with 2 eggs or include organ meats such as liver. We also have fresh cheese, combine stews with rice and nuts (only 30 g) in salads.

– The quinoa it is a pseudo cereal with a high price, but very profitable. We can use it from time to time as a replacement for meat. In addition, it is very versatile: it can be used in salads, soups, stews, hamburgers, etc.

Some vegetables tend to have a higher price, like spinach and artichoke, etc. For this reason, we can choose chard and beet leaves.

Regarding drinks, it is better to look for natural alternatives: apple water, pineapple peel water, chicha morada, carambola water, lemon verbena, etc. And if we want it to have a lower cost then let’s look for seasonal fruits.

Applying these recommendations you can achieve a healthy diet without spending too much. “In fact, eating healthy and in a planned way can make people spend less money,” concludes the nutritionist.


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