Nutritionists reveal foods they avoid in the supermarket on a daily basis

Sete nutritionists recommended items that they rarely put in the shopping cart. The list includes processed meats, sugary drinks and ultra-processed products. Professionals reinforce that there are no prohibited foods, but they prioritize choices that make up a balanced eating pattern.

The general context shows balance as a principle. Definitive Restrições only occurs in cases of allergy or intolerance confirmed by a doctor. Fora In these situations, the focus is on the consistency of daily choices.

Carnes processed leaves the cart due to health risk

Carlos Eduardo Haluch, graduate coordinator of União of Ensino Superior of Iguaçu, avoids sausages, hot dogs, ham, bacon, processed hamburgers and nuggets. Ele cites evidence that associates frequent consumption of these products with a greater risk of cancer and cardiovascular diseases.

The high sodium content contributes to heart problems. Nitritos and nitrates used as preservatives can form potentially carcinogenic compounds in the body. Isso happens especially at high temperatures or in the acidic environment of the stomach.

Haluch explains that the quality and form of food influence the functioning of the body. The nutritionist prioritizes more natural protein sources, such as chicken, eggs or fresh meat. Leguminosas are also on the list of good options.

Bebidas sugary and powdered juices are left out of the pantry

The same professional does not include soft drinks or drinks sweetened with sugar. Esses items generate little satiety and facilitate excessive calorie consumption. The high load of quickly absorbed sugars, especially fructose, favors fat in the liver, increased triglycerides and accumulation of visceral fat.

Over time, the mechanism contributes to insulin resistance. The risk of type 2 diabetes and fatty liver disease increases. Carolina Pimentel, PhD in science from USP and certified in lifestyle medicine, also avoids powdered juice. The product gives the impression of being a better option than soda, which can lead to exaggeration.

Ela notes that excess sugary drinks are linked to weight gain. Maristela Strufaldi, from Sociedade Brasileira from Diabetes, and Renata Juliana from Silva, professor at Etec Uirapuru and postdoctoral fellow at USP, follow the same line. Ambas leaves juices or artificial powdered drinks outside of purchases.

• Alto sugar content or artificial sweeteners
• Presença of colorings and flavors
• Baixa contribution of real nutrients
• Substituição for whole fruits or natural juices

Iogurtes flavored and ready-made seasonings lose space

Carolina Pimentel still avoids fruit-flavored yogurt. Muitos additives, such as flavors, colorings, thickeners and preservatives, appear in the composition. Algumas brands also go overboard with sugar. The recommendation is to opt for natural yogurt, which only contains milk and dairy yeast, and mix it with fresh fruit at home.

Maristela Strufaldi and Renata Juliana from Silva do not buy ready-made seasonings in powder or cubes. The main reason is excess sodium and additives such as monosodium glutamate. Elas prefer natural seasonings such as garlic, onion, fresh herbs, paprika, turmeric and pepper. Esses ingredients add flavor, provide beneficial substances and help educate the palate.

Valéria Machado, research collaborator at Unifesp, reinforces attention to labels. If sugar, fat or salt appear among the first items on the ingredients list, the product is left out. The standards require descending order of quantity.

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Macarrão instant and package snacks are avoided

Valéria Machado also excludes instant noodles. The food is cooked and fried, which allows for quick preparation, but comes with very salty seasoning sachets. Há excess sodium and low quality fat. The nutritional composition is poor and does not bring benefits to cardiovascular or metabolic health.

Package Salgadinhos follow the same path. Geralmente fried, they have a lot of fat and exaggerate sodium. Monosodium glutamate opens the taste buds and promotes automatic consumption, without a clear perception of hunger or satiety. Exaggeration can promote inflammation and weight gain.

Renata Juliana of Silva includes instant powdered soups on the avoid list. Grande part has a high sodium content, additives, flavor enhancers, low protein quality and low nutritional density. Homemade soup, when well prepared, represents a more balanced meal.

Alergias and visual inspection guide other choices

Lara Natacci, researcher at Faculdade of Saúde Pública at USP, stopped buying pineapple after allergic reactions. Sintomas as cramps, swelling and redness in the face led to a hospital episode. The fruit no longer enters the home due to the risk of cross-contamination.

Ela remembers that allergies or intolerances confirmed by a doctor justify exclusions. Gluten, for example, affects a small portion of the population. Vanderlí Marchiori, nutritionist and herbalist from Associação Brasileira of Fitoterapia, pays attention to damaged canned goods. Latas crumpled or swollen indicate possible internal contamination. Caixas Tetra Pak with cuts also deserves care.

Ela avoids meat with a bluish or greenish color, both beef and fish and poultry. The different tones suggest ancient manipulation and proliferation of bacteria. The risk of gastrointestinal disorders increases.

Equilíbrio defines the general dietary pattern

The seven professionals agree on one central point. Deixar certain items outside the daily routine do not mean radicalism. Eles may appear on special occasions, such as parties. The important thing is the consistency of healthier choices on a daily basis.

Priorizar fresh or minimally processed foods help to build a balanced menu. Fontes of varied proteins, fruits, vegetables, legumes and natural seasonings gain space. Careful reading of labels completes the strategy.

Valéria Machado summarizes the approach. Saúde is not done with absolute prohibitions, but with balance and consistency over time.