Eating healthy in big cities

This is a very common issue that we face nowadays in big cities. Most of us have a small supermarket near our houses and we do not have access to a multitude of fruit and veg. Rather, as soon as we get into the supermarket, we are bombarded with shiny packs and cartons of types of food that are not really good for us. So what kind of food is healthy but, at the same time, can be found in a small supermarket?

• Eggs: eggs are a great source of protein and have exclusive antioxidants. Furthermore, they are very low in fat, contain vitamin A, B12, B2 and B5 and plenty of amino acids. Finally, they also contain a substance called choline, which affects, in turn, the production of acetylcholine. The latter has been associated with mediating intelligence, mood and memory.

• Canned Tuna: this is great for light lunches or snacks. It contains mercury, so it shouldn’t be eaten every day. You can think of having it once a week. It benefits your diet because it contains Omega 3, iron, potassium and Vitamin B12. Also, you can easily vary and eat it with vegetables, low-fat mayonnaise, potatoes or salad.

• Plain yogurt: this is great as a dessert, snack or for breakfast. It is a great source of calcium and it helps your gastric system to function correctly.

• Tomatoes: high in vitamin A, C, calcium and potassium, tomatoes are great for your eyes, and are also anticarcinogenics.

• Spinach: Popeye was right. Spinach is a great source of iron, magnesium, many antioxidants and is also a very easy-to-cook vegetable. It is also a source of folic acid, and it is better to steam it than boil it.

• Beans: a cup of beans is a great source of fibers. Their consumption is also thought to reduce the risk of heart disease, type-2 diabetes and high blood pressure. You should regularly mix and match and use them in salads or in soups.

• Broccoli, cauliflower and cabbage: these are vegetables that make you feel full fast and are great to fight cancer, heart disease and other life-threatening illnesses. Again, steaming them is the best way to cook them.

So next time you get to the supermarket, remember this list of helpful foods you could get more of instead of the usual crisps!

Remember: variation is very important. It is key not only because if you vary, you don’t get bored of what you are eating but also because your body needs several different nutrients and you need to keep the balance right. Obviously, if you have been diagnosed with diabetes or a weight-related condition then you must first of all stick to your doctor’s or nutritionist’s advice.

Click here for more tips on how to make a healthy grocery list.