Healthy shopping: What foods are ideal for the home? | Health | Magazine

By M. Sc. Martha Belén Ortiz Celi

Today we are going to focus on the fact that to eat well it is not essential to spend more. It is possible through good purchasing management that accessible, healthy and tasty menus are offered at home. All this favors adherence to a healthy lifestyle.

Keep in mind that nurturing ourselves is an act of self-love, so we cannot afford to cause ourselves harm, it is the responsibility of each one of us, even more so if they are the ones who run the home, ensure that the best foods are stored at home in order to encourage good eating habits in children, because we must prevent them from becoming malnourished adults and following bad habits from generation to generation. It is time to have a healthy body as a personal goal, covering our nutritional requirements on a daily basis.

Even with limited resources, it is good to review your own or family expenses and the family economy so as not to reduce food, since it is a long-term investment, since hospital costs due to illness are much higher.

One of the basic pillars for a healthy diet is to have an organized pantry and healthy basic foods.

When I speak of a pantry, I am referring to those spaces in the kitchen where we can store food and it consists of shelves or an assigned cupboard, refrigerator and freezer, andThat is, everything that allows you to store perishable and non-perishable food.

Assuming that food is a priority right and in the same way good management can have a favorable impact on the economy in the future by avoiding costly diseasesI share what are the key elements to make the most of it and be able to improvise in a healthy way when necessary.

1. Plan the diet

Take it in writing, only then will we know the food we really need when shopping. When it is not planned, improvisation is often resorted to, running the risk of buying ultra-processed foods that are harmful to our health. Making a weekly meal plan and preparing a healthy shopping list also serves two purposes: not to buy in excess so as not to waste food, to avoid contagion leaving more than the house account, only when it is essential.

2. Buy fruits

Vegetables and seasonal vegetables. In addition to being cheaper, They are at their best both sensory and nutritional. Fruits and vegetables out of season, in addition to being more expensive, are less respectful of the environment, because they are produced thousands of kilometers from where they are consumed or their production methods require more energy expenditure.

3. Legumes

Legumes such as dried grains cannot be missing, They are excellent non-perishable foods that provide us with plant-based protein at a very low cost, so we should not worry about whether the meat in the freezer is over, if it happens we can make some delicious meatballs based on grains such as chickpeas, black beans or lentils. That is, we can create vegetable meat in our homes or offer them in the form of a stew.

4. Know how to buy spices and condiments

They will provide us with healthy and tasty dishes at the same time. We must take advantage of and combine them to avoid abusing salt in our preparations. We can use turmeric, paprika, cayenne pepper, sage, cinnamon, thyme, rosemary, oregano, leek, and nutmeg.

5. They should consume fat in moderation

They will even save if they avoid buying refined oils. Choose healthy oils such as extra virgin olive and nuts such as walnuts, almonds, pistachios, seeds we must also include, among others. In addition to oils, avocado contains healthy fats.

6. Buy products with different frequency and variety

At least three types of fruit and five types of non-starchy vegetables per week, eg celery, tomato, radish, cucumber, spinach.

Having your pantry better planned with vegetables, especially the raw type, for example, crisp lettuce, tomato, pepper, avocado, allows you to have better alternatives in your diet. Dress them with extra virgin olive oil, lemon and little salt in the best of cases.

Accompany this vegetable base with a protein, either animal like chicken or vegetable like chochos and chickpeas. It is enough to achieve balanced and nutritious menus. Consult with your nutrition specialist and watch to cover all your daily requirements.

With a prepared pantry, you will have quick options without leaving the healthy. These strategies allow you to save money, because you will avoid ordering at home, or buying prepared food which ends up being more expensive for your pocket, but above all you will be a more aware person of how you eat, and you will gain health for both you and your family.




· 1 tsp. plain yogurt or plain kefir

1 grated seedless cucumber

2 garlic cloves

mint or dill

· 1 tbsp. extra virgin olive oil

· Salt


· Grate the cucumber and garlic, mix it with the yogurt + salt and spices

· Add the olive oil and salt carefully.

· It can also be used as a salad dressing and dip for gatherings or special occasions.

M. Sc. Martha Belén Ortiz Celi

Clinical nutritionist / Chef in Nutritional Gastronomy

Member of the Association of Nutritionists of Guayas


Phone: 098-460-6790