#Steeven.™ Posted March 26, 2021 Posted March 26, 2021 More and more people are turning to real food, which is in its natural state, without any industrial processing. Today, many are trying to change their habits in order to be and feel healthier. That is why they opt for new lifestyles or alternatives that pursue this goal. This is how more and more people are leaning towards the so-called real foods, which come from natural sources and are in their natural state, without having any industrial processing, explains nutritionist Sthefania Esparza. From this concept, realfooding was born, a movement that defends and disseminates real food, rejecting the obesogenic environment caused by ultra-processed foods (foods that are industrially processed, that is, packaged). Basically it is a lifestyle based on consuming real food and avoiding ultra-processed ones, fighting against the dark side of the food industry. But is it possible to eat a diet based solely on real foods? The specialist points out that "it is possible if you know well what you can or is advised to consume and not demonize all products packaged as ultra-processed." What would a menu with real foods look like? Esparza details what a menu could be like by choosing only these foods, which ones can be consumed and which ones are located in the category of good processed and ultra-processed foods. Menu example Breakfast Boiled green banana Boiled eggs Strawberries Cup of black coffee or aromatic water without sugar Midmorning Guineo Peanut Lunch baked potato Grilled chicken, cook with extra virgin olive oil Mixed vegetable salad Avocado Mid afternoon Almonds Grapes Dinner Fish steak Baked sweet potato Cooked vegetable salad Extra virgin olive oil and lemon Allowed foods Vegetables Nuts Vegetables Fish and shellfish Tubers 100% whole grains Eggs Raw meat Fresh milk Spice Coffee and herbal teas Good processed Extra virgin olive oil Milk, yogurt 100% whole wheat bread Dark chocolate> 70% or unsweetened cocoa powder Canned fish Vegetable drinks without sugar Real frozen food Ultra-processed Fizzy drinks Energy drinks Cardboard juices Flavored dairy and sugar Bakery and pastry Processed meats Precooked frozen Cookies Box and bar cereals Fried snacks Sweets and ice cream Light products Sauces Recommendations According to the expert, those who want to start a diet only with real food can follow the following recommendations: - Find out well or seek the advice of a nutrition professional. - Make purchases in markets and not so much in supermarkets. - Real food requires cooking, it is not simply opening a package and consuming. - Don't focus on calories, focus on food. - Make good choices when shopping and eating out. - Learn to read labels, especially what the foods you buy are made of (ingredients). - Plan and organize your menu. Shop weekly. - Do not go to the market to buy hungry. - Eat without distractions (cell phone, television, etc.).
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