We are what we eat

I have always said that in order to eat a healthy diet, we have to have healthy foods within reach. And this is what this post will consist of, in knowing which are the essentials in our pantry and refrigerator and on the contrary, which ones we should throw away from now on.

If you want to change your habits, start eating healthy and why not lose some weight, this is the first step.

Let’s go by parts.

To the trash

If you are reading this from your mobile or tablet, you can, as you read, go to your pantry (including all the cabinets and drawers where there is food). Open them. What do you see If you see any of these products you can throw them away (I recommend you take a new bag, just in case).

• Drinks. Stay only with water, sparkling water, milk (better if it is whole) or vegetable drinks, coffee, infusions and tea. The rest you can throw away. If it is not good for you, it is not good for your visits (if you have the least appreciation for them).
• Sweet . Any sweet, cupcake or muffin. Any chocolate or bar with less than 70% cocoa. Any diet bar or pancake, low in calories or without fat or sugar. Cookies. ALL. Milk breads, broix, pastries. Chocolates and mantecados (if you have dared to buy them now or if you keep them from the previous year, why?). Cocoa powder and the like that are not pure. Cereal boxes (except whole grain or oat flakes). Candied fruit, sugar and honey. Yes, brown sugar, cane or molasses, too.
• Sugary dairy. Throw them out, they’re loaded with sugar. Keep (and if you don’t buy) whole natural yogurts and you will be in charge of sweetening them with fruits. This includes: flavored yogurts, puddings, custards, children’s desserts, chocolate desserts, Catalan creams … Even if they are light, diet, without, eco, bio … To the trash.
• Sauces I would tell you all in the trash and make your own vinaigrettes, pestos and tomato sauces.
• Sausages. I advise you to throw them all away, including the sweet ham and turkey. The latter usually have 50% meat + additives, sugar and starches.
• ANY OTHER ULTRA-PROCESSED PRODUCT: bouillon cubes, salty snacks: chips, potatoes, crackers …, pizzas, sliced ​​breads, ice creams, pre-cooked / frozen food, processed meats, surimi, baby eels …

Essential in your pantry

Now that you’ve thrown out everything that’s unhealthy and ultra-processed, let’s fill your pantry and fridge with FOOD.

• Vegetables, vegetables and fruits. I recommend that they abound. That you open the fridge and the green floods you. Always in season and proximity. I advise you to keep them in the special fridge drawers for this, as they will hold you longer. Lettuce and leafy vegetables, try not to touch the bottom of the fridge, they will be damaged and you will have to throw them away. As a personal advice, I suggest that you always have some vegetables frozen (chopped and in individual servings) or bought frozen (note that the ingredients are only vegetables and do not come sauteed or cooked with vegetable oils). Also lettuce in bags ready for consumption. And that you have the fruit in sight, in a fruit bowl on the kitchen table(or wherever you want), now that the cold begins there will be no problems for its conservation. If I see it, I eat it, it is proven.
• Legumes and derivatives. They can be dry or already cooked and preserved. They are a very healthy food, ideal for many dishes. They will save you in situations of trouble. As for the derivatives: textured soybeans, tofu, tempeh …
• Nuts. Walnuts, almonds, hazelnuts, pine nuts, pistachios, cashews … Always raw or toasted, if not thrown away . The kikos and cia are not nuts.
• Dehydrated fruit or dried fruit. All.
• Seeds. All, remember to crush them before consuming them to increase their bioavailability of nutrients.
• Whole grains. Always whole grains: pasta, rice, amaranth, couscous, millet, buckwheat, bulgur, spelled, quinoa … there is a lot of cereal  world after pasta and rice. As for breakfast cereals, try oatmeal, spelled, teff … always whole. Whole wheat bread, bakery. Really whole biscuits. Personal tip : always have a frozen muffin.
• Protein. If you are not a vegetarian, you will be short of meat, fish and eggs. Always the least processed possible, you know. The frozen ones are also a good option.
• Others: spices, pickles (watch out for salt!), Oil, vinegar, salt (always iodized), canned fish, legumes or vegetables and whole wheat flour. 

Fast solutions

And having this pantry fund, what happens if one day we are in a hurry? That we have the solution at our fingertips.

What boredom, and today, what breakfast? . SOLUTION:

• Vegetable drink with oat flakes + fruit
• Whole wheat toast with a fresh cheese and tomato + nuts
• Coffee with milk + fruit salad
• Sandwich with roast beef and tuna + a fruit + an infusion
• Toasted bread with avocado and tomato + almonds + a tea
• French omelette sandwich + sparkling water
• Fruit + nuts + glass of soy drink
• … Any combination of the image above

I haven’t prepared the food! SOLUTION:

• I open a jar of legumes, add some greens, vegetables and seeds and, tachán, my food is ready in 5 minutes. Complete, rich and nutritious dish.
• I take out some frozen vegetables, sauté an egg, a handful of brown rice and, tachán, my meal is ready in 15 minutes. Complete, rich and nutritious dish.
• I open a bag of salad, add a handful of cherries, a can of natural tuna, a handful of nuts and, tach, my meal is ready in 3 minutes. Complete, rich and nutritious dish.
• I boil some quinoa, add 4 vegetables (raw or boiled), some marinated tofu, and tachán, my meal is ready in 20 minutes. Complete, rich and nutritious dish.
• I bake some vegetables and make a grilled chicken breast and, tach, my meal is ready in 17 minutes. Complete, rich and nutritious dish.

I arrive tired of working, without wanting to cook … SOLUTION:

• I chop a tomato and an onion and add a can of mackerel in oil and seeds and, tachán, my meal is ready in 7 minutes. Complete, rich and nutritious dish.
• I defrost my whole wheat muffin, I put an avocado and a tomato on top, I accompany it with some walnuts and, tachán, my meal is ready in 5 minutes. Complete, rich and nutritious dish.
• I defrost my muffin, I squash this avocado almost poo from the fridge, I add a chopped tomato and onion, a few drops of lemon and a little coriander (I make a guacamole) and, tachán, my meal is ready in 8 minutes. Complete, rich and nutritious dish.
• I take a handful of cherries, I wash them, I add a fresh cheese, I put some nuts and seeds and, tachán, my food is ready in 5 minutes. Complete, rich and nutritious dish.
• I defrost some vegetables, sauté an egg and, tach, my food is ready in 3 minutes. Complete, rich and nutritious dish.
• I open a jar of canned beans, I sauté them with a garlic sauce and next to a hard-boiled egg… tachán !, my food is ready in 2 minutes. Complete, rich and nutritious dish.
• I defrost a hake fillet, chop a tomato and, tach, my meal is ready in 5 minutes. Complete, rich and nutritious dish.
• I defrost a salmon fillet and some vegetables, put it on the grill and, tach, my meal is ready in 6 minutes. Complete, rich and nutritious dish.

What time is it? I’m so hungry! SOLUTION:

Remember that eating healthy food between meals is not discouraged.

• Any fruit (we have a beautiful fruit bowl in front of our noses)
• Nuts
• Natural yogurt (+ fruit or nuts)
• Whole wheat bread with vegetables or greens
• Chocolate 70% cocoa or more

Have you thought about what would happen if you didn’t have a good  pantry fund?

I’ll tell you: You would chop any ultra-processed product (chips, potato chips, crackers, sweets, chocolate, cupcakes…) and you would have gone to buy ready-made food or you would have ordered it by phone. Or maybe instead of defrosting some vegetables you would have defrosted a pizza or a lasagna. That translates into healthy food displacement, increased risk of chronic non-communicable diseases, and weight gain.

If you want to start changing habits and eating healthier, start at the beginning. Don’t start the house from the roof. Remember that you have the first free visit in case you have any questions or want to ask about a specific food.