2023-09-20 09:17:53
The new episode of the “Sustainable Food” podcast tells us about how to eat in a healthy and sustainable way by consuming prepared dishes and preserves.
The container is a very useful container that allows you to take food anywhere. Image courtesy of IMEO
What canned or prepared dish options are good for healthy eating? What is the most recommended consumption? Which ones can we eat more frequently?
The rush to get to everything, the frenetic pace of professional lifepersonal and family make us resort to this type of food that is already ready to eat.
Laura González, head of Nutrition, Health and Wellbeing at Nestlé Spainanswers all these questions in a new episode of the ‘Sustainable Food’ podcast and helps us get the most out of preserved foods and prepared dishes.
Use preserves to eat
“The reality is that at the end of a day we want to get to everything and it seems that we lack hours and it is not always easy to follow a slowfooda concept that refers to the importance of stoves and calm in the kitchen,” says the nutritionist.
Quick and ready-to-eat alternatives are very common, but the expert highlights that not all are the same.
“We have to learn the most basic things tochoose options that are fast but at the same time they are healthy and that we can introduce into a varied diet,” he says.
“Canned foods are generally foods of plant or animal origin that go through some type of process that prevents or delays their deterioration. The purpose of these processes, such as smoking, is to prevent microorganisms from growing and to ensure that the fats that are part of the food do not oxidize,” explains Laura González.
Afterwards, these types of foods They are vacuum packed and sterilized with high temperatures.
Canned legumes
“Jars or jars of preserved legumes seem like a very good idea to me so that families consume more legumes while still being healthy,” says the expert.
As the legumes are already cooked They save a lot of cooking and preparation time.
“To choose a good preserve we have to set in salt. The problem with this ingredient is the abuse that is made of it. One recommendation is to look at the labeling to see the values that each preserve has,” recommends Laura González.
One gram of salt per 100 grams of product It is enough according to the nutritionist.
In the case of legumes of preserves made with salt, most of the salt would remain in the liquid that covers them.
“This liquid is a widely used resource in vegan nutrition and is also very common for people allergic to eggs,” says the specialist.
Detail of bags with legumes in one of the food stalls at the Santa María de la Cabeza Market in Madrid. EFE/ David Fernández
Nutrients present in preserves
“These types of preserves contain salt and some preservatives. When we talk about prepared dishes we should look at the list of ingredients to be fully aware of which foods are part of our diet,” explains Laura González.
Es It is interesting before consuming a manufactured product to know what type of oil is used.the amount of vegetables, the allergens or whether it contains natural ingredients or not.
Canned fish ready to eat
“He tuna es the most consumed within canned fish, but there is a great variety. If we consume those that are packaged with oil, the healthiest thing is to choose those that are accompanied by extra virgin olive oil,” he advises.
Other similar options are mackerel fillets, sardines, melva… all of them are very useful ideas and rich in omega 3.
“Checking the list of ingredients in these cases is also important, since these foods are usually very common in our diet,” concludes the specialist.
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