Tips for buying healthy food

take one home shopping basket healthy, cheap and sustainable seems to be a challenge these days, with 10% inflation and rising prices.

However, there are tricks to buy healthy food that respect the environment and at a more affordable price.

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Also read: Is trendy food healthy? know what they are

to learn best tricks to eat healthier and take care of our health and the planet.

Tips for a healthy food basket

They exist small gestures that can make our food more careful with the planet while helping us with our wallets at the same time.

  1. Buy local and seasonal , they provide all nutrients and you notice that in the purchase price. It’s the best way to lower the price of your shopping cart. As the Ministry of Consumption campaign recalls, local and seasonal foods are cheap, healthy and sustainable.
  2. Shop more at municipal markets and convenience stores and less in the supermarket. In addition, we can buy directly from farmers, use other sales channels such as consumer groups or cooperatives and even grow some of our own food.
  3. look at the labels and avoid buying food that comes from abroad and has traveled long distances, as is the case with some fruits and vegetables. Always prioritize the proximity product.
  4. Restore your Mediterranean diet with traditional dishes typical of our gastronomic culture and adapted to the new times with healthy, simple and attractive recipes: hummus, vegetable pates, vegetable burgers, fermented dishes such as sauerkraut…
  5. Schedule Weekly Menus and the shopping basket to prevent food waste. Nothing is thrown away in the kitchen, you have to keep your wits about you and enjoy every part of the food like our grandmothers did. For example, we can take the opportunity to preserve seasonal vegetables that we can take all year round.
  6. Avoid packaged and refined foods , such as grains, sweets, sugary and/or sweetened and pre-cooked products. Cook more! Give our kitchens back the fame they’ve always had as a source of health.
  7. Try to reduce plastic consumption buying bulk foods such as seeds, nuts, legumes…
  8. Reduce meat consumption and increase the consumption of plant-based alternatives.
  9. don’t waste food use leftovers in other dishes, let your imagination run wild and reinvent your recipes.
  10. Make a list and buy the amount you will consume reduce waste and avoid buying packaged food.
  11. drink tap water if possible, and reduce plastic bottles.

In short, it is important to reduce the consumption of foods of animal origin, avoid sugary products, refined grains, processed and pre-cooked products.

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In the diet, we should eat more fresh foods and include a greater proportion of plant foods in our diet: legumes, nuts and seeds, whole grains and plentiful fruits and vegetables , mainly those typical of each season and location/proximity, giving priority to those of agro-ecological origin. Production.

AND which foods should not be missing in your healthy, cheap and ‘eco’ basket † We talk about it below with Irene Lezcano.


It is essential that a healthy diet includes fruits and nothing better than those typical of spring. They allow us to take advantage of their nutrients even more: add strawberries to your diet, they are a source of vitamin C, a powerful antioxidant; Bananas are a source of fiber, potassium and vitamin B6, a vitamin that helps reduce fatigue. Perfect for this moment!

Vegetables and vegetables

It is one of the basic foods that we should include in our diet as they provide us with fiber, vitamins, minerals and high water content. It’s asparagus season! A wonderful source of protein, vitamins C and E and folic acid. Among the many vegetables you can find on the market are spinach, tomatoes, beans… Start adding color to your dishes!


Add this essential nutrient to your meals throughout the day, it performs many important functions in our body. The important thing is to vary and choose different sources, of animal origin, try to choose lean meats such as turkey, chicken or rabbit and alternate with fish, both blue and white. It is also important to increase the consumption of vegetable sources, such as legumes or soy derivatives. And if you want to add an extra protein touch to your dishes, you can also add seeds!

Plant-based protein sources

the protein is an essential nutrient in our body. Amino acids are small molecules that make them up and some of them are essential, this means that our bodies cannot synthesize them on their own and they have to be ingested through food.

Not only do animal proteins supply us Essential amino acids , but there are plant sources, such as soy, that contain them. Or by simply combining different sources, such as a legume with a cereal, we have them all.

As the FAO points out, high meat consumption contributes to climate change as it emits a large amount of greenhouse gases. For this reason, many people began to reduce the consumption of foods of animal origin, or even followed a vegetarian or vegan diet.

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There are even plant-based foods that can perfectly satisfy the carnivorous experience. It is the case of ivy a type of vegetable meat that resembles chicken and even chorizo.

What other foods do we have to replace meat?

Plant-based sources of protein, such as legumes, have many benefits: they provide protein, fiber and complex carbohydrates, as well as vitamins and minerals. It is a highly nutritious and environmentally sustainable food. Not only that, they add versatility to our dishes and fill them up for hours. Consumption of this food has declined in recent years, but there are many reasons why we may start incorporating it into our diets.

In addition, there are a large number of products based on soy: tofu, tempeh, textured soy, … which allows us to obtain a wide range of alternatives.

And that’s not all, with all these foods you can make all kinds of recipes: vegan “tuna”, burgers, sausages, lasagna… Use spices, you will be surprised by the flavors you can achieve.

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Healthy and protein-rich food without animal suffering

As we can see, legumes, nuts, seeds and pseudo-grains such as quinoa are foods that can replace meat perfectly † Some of these foods also provide us with complete and high-quality vegetable proteins (that is, they provide us with all the amino acids, with a biological value comparable to that of animal proteins), such as chickpeas, some types of beans, soy, pistachio or Quinoa. These foods are very healthy and provide us with beneficial nutrients such as fiber, vitamins, minerals and healthy fats. On the other hand, before we reach our table, these foods do not require the use of so many natural resources for their production.recalls Alicia Valero, of the Official Association of Dieticians-Nutritionists of the Valencian Community (CODiNuCoVa) and nutritionist-nutritionist

Therefore, it is not necessary to eat meat for a balanced diet, which, by the way, is one of the foods that make our shopping cart more expensive. As we know, its consumption is not sustainable and its production has a great impact on the environment. That is why we must in our food at least significantly reduce the amount of meat we consume and prioritize their quality, consuming that of extensive farms and small properties that guarantee animal welfare, Valero insists.


It is important to choose a fat, both for cooking and dressing, that is healthy. And what better source than virgin olive oil, it provides unsaturated fatty acids and vitamin E. In addition, you can also include this nutrient based on seeds or nuts are the snack perfect for taking between meals.


Carbohydrates are known to give us energy. Choose fonts like noodles and rice in its integral version, in this way the fiber is preserved. It’s also important to avoid refined sugars usually found in ultra-processed products, so why not try oatmeal instead of the sugary version?

What else can we do to eat healthy, sustainably and cheaply?

By following these small steps you can perform healthy, frugal food that takes care of our planet † Each person has a different context, so it is important that depending on our circumstances, we perform the gestures that are possible for us, the main thing is that every small action counts.

Other considerations we may have is: avoid consumption of ultra-processed foods , because they are foods high in sugar, salt and fats that are unhealthy and do not provide us with nutrients. In this way, plastic consumption is reduced and we stop using ingredients such as palm oil. One trick is to look at the price we invest in nutrients rather than the amount.

And finally, to take care of our health and our planet you can also use public transport less and choose to travel on foot or by bike † What better way to enjoy the daylight? Another great excuse that spring is leaving us!

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