Avoid flashy packaging
Observe the packaging, the more attractive it is, with children’s characters and “beautiful”, the more wary you should be. I often tell my children about packaging, “the uglier the better, and the prettier the worse.” Tell yourself that if the manufacturer puts money into the aesthetics of the package, it is because he must seduce you not by the quality of the product but by its appearance.
Reclaim basic foods
To replace ultra-processed products, you must re-appropriate basic foods. Consider that you do not need any other product to live apart from those you might find on the stalls of your local market. Your diet should consist primarily of raw products. The more color you put on your plate, the more appetizing it will be and rich in vitamins or antioxidants. The basis of your diet must therefore be based on the famous minimum of five fruits and vegetables per day. If you do not have the opportunity to go to the market regularly, do not hesitate to eat them canned or frozen, you will not lose the vitamins present there. Use spices to spice up your dishes and limit your salt consumption.
Focus on inexpensive, high-quality proteins
Rather than consuming poor quality meat in ultra-processed products, favor other sources of protein that are both nutritionally excellent and inexpensive like those you find in eggs or small fish. Sardines, for example, are both inexpensive and a good source of omega 3. Also focus on proteins of plant origin such as those contained in legumes (chickpeas, lentils or beans, etc.). The latter being very rich in fiber, you will have very good satiety and this will strengthen your intestinal microbiota, which loves it.
Try as much as possible to know what you are going to cook or eat during the week. Establish a small schedule and draw up the shopping list accordingly. This will prevent you from wandering around the supermarket and being tempted by ultra-processed foods. Organization is the key word in nutrition.
Leftovers from dinner for lunch
It is sometimes complicated to cook with the hectic pace that society imposes on us (and that we accept to endure). Don’t hesitate to cook a larger meal and take it with you in a glass container for the next day at lunchtime! Not only will you save money but you will avoid consuming poor quality products. You can also freeze the excess. This will give you one or more meals available for days when you don’t have the time, desire or motivation to cook.
Some anti-snacking tips
Rather than buying industrial confectionery, cakes and sweets, buy for example a good bar of dark chocolate that you can enjoy peacefully in the evening. Make yourself a pampering ritual to savor the moment and not succumb to the frenzy that grips us when it comes to packets of cakes, chips or ice cream. Greek yogurt or skyr with a touch of honey, a few almonds or chia seeds can also be a “healthy snack” alternative!
Water in all its forms
The basis of your hydration must remain water. Drink it mostly in still or carbonated form. Make a small stock of herbal teas, teas and infusions of all kinds to vary your pleasures and not be tempted by sugary drinks. My favorite in the evening is ginger lemon, perfect for the figure! Remember that these hot drinks can also be drunk cold and are a mine of antioxidants with zero calories on the scale.