Nutritionist creates guide to eat healthy and with little money

2023-07-10 18:00:30

From 1976 to date, the prevalence of obesity and overweight in children and adolescents around the world has quadrupled.
At the national level, it is estimated that three out of four Mexican adults have excess body mass.
From buying food in markets to preferring homemade food are the basis for eating healthy and with little money.

Food is the basis of life but one of the problems is that the thought persists that Eating healthy and with little money is impossible. In fact, it is mentioned that it is one of the reasons for the current success of ultra-processed and high-sugar products. But is it true that one of the barriers to accessing a nutritious and balanced menu is the economic aspect?

First of all, obesity and overweight have become serious global public health problems. According to the WHO, the prevalence of both has quadrupled between 1975 and 2016 in the sector made up of children between 5 and 18 years of age.

The problem of obesity in Mexico

For its part, the problem does not affect only the youngest. The National Health and Nutrition Survey (Ensanut) 2022 states that three out of four adults in Mexico have excess body mass. As a consequence, obesity is a risk factor for the development of more than 100 different diseases.

With the above in mind, the nutritionist Fernanda Alvarado, who is a diabetes educator, shares some keys to eating healthy and with little money. The goal is to eradicate the myth that healthy products are more expensive.

Markets and street markets, our best allies

Markets and street markets not only have more competitive prices and the possibility of choosing those that best suit our budget, but also give us the opportunity to access to seasonal vegetables and fruits. These foods not only provide the necessary nutrients to face the inclemencies of the seasons but are also considerably more accessible.

In each season, it is important to mix colors to add more nutrients to our dishes, and we must not forget the seeds such as lentils, beans, chickpeas and broad beans, which in addition to providing protein, also provide satiety.

prefer homemade

The best way to be certain about what we put on the table is to prepare it ourselves. Things like mashed, pickled and fermented potatoes They can be done at home, although it may seem cumbersome, these preparations can be divided, frozen and available for later, which saves time, money and will result in healthy and quality nutrition.

Fruits, vegetables or pulp such as avocado can also be frozen and used in various dishes in several weeks, so you have to lose your fear of taking advantage of the offers in our local market or flea market.

Eating better is possible

To get an idea of ​​the products to be consumed and the dishes indicated, the WHO has a section on its official page on healthy eating. In a timely manner, it mentions the ideal amount of each product that a person should consume according to their age.

With this type of initiatives it has been verified that Eating healthy and with little money is possible. It is necessary to end the thought that fruits, vegetables and legumes are more expensive compared to ultra-processed products. In the end, food goes beyond the aesthetic figure of each person because health is at stake.

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