It is a shocking study published in these days by the medical journal The Lancet , which analyzed eighty health risk factors traveling 188 countries and analyzing their habits and lifestyles. The result is that the way we eat is much more dangerous to health than smoking, alcohol and environmental pollution, according to the researchers, estimating that one in five causes of premature death is due to a poor diet. Poor of what? A diet low in nutrients.  A diet low in fruit, vegetables, balanced foods of macro and micronutrients and quality foods, and rich in refined foods and all the other foods that we commonly define as “empty calories”.
Obviously we can prevent this, that is, we can make more conscious choices, asking ourselves about what we put on the plate and which then ends up in our stomach. How? Here are some tips.

1) Read food labels. 
2) Alternate the consumption of red meats with other protein resources: cheeses, white meats, legumes, fish. 
3) Choose local food resources, local farms, local agriculture
4) When possible buy from bio
5) Remember to soak legumes and whole grains, changing the water, to make them more nutritious.
6) Consume not 5 but 7 portions of fruit and vegetables per day .
7) For a shopping that does not weigh, we buy less noble parts, loose legumes and more common vegetables: perfect for our health cabbage, carrots (especially to eat raw), fennel, celery, green leafy and field vegetables, less fish valuable such as anchovies and sardines, non-muscular parts of meat, such as liver and bones for the broth.
8) We avoid alcohol and exciting substances.
9) We avoid preserves and canned foods