The ideal food list according to SHA nutrition

We go to the market with Marina Domene, one of SHA’s nutritionists, and come back with the perfect grocery shopping. Here is a list of healthy, safe and anti-inflammatory foods.

The first thing we should do is go to a market, not a supermarket, to buy food, not products. Natural, organic, locally sourced foods will always be the best option. They are much healthier and more respectful, not only to the environment but also to our bodies.

If we choose to buy packaged or processed foods, Marina Domene can guide us in choosing the best option. The nutritionist assures that food labels are an open book, as this is where we must begin to understand which foods can or cannot be included in our ideal shopping list. But she advises not to read too many labels. “If we have to spend a lot of time doing that, it’s a sign that we are not prioritizing the consumption of fresh foods,” she warns.

Domene recommends ignoring advertising claims like “light,” “0 calories,” or “gluten-free” to avoid buying ultra-processed foods disguised as healthy (and almost always more expensive than their fresh version). “Nutritionists usually recommend this trick: if a packaged food contains more than five ingredients, discard it, and if there are strange, unknown, or unpronounceable names on the ingredients list, it’s also better to leave them on the supermarket shelf.”

The next advice from the SHA nutritionist is to ensure that our shopping list includes enough antioxidant elements. “If the basis of our diet consists of fresh foods like vegetables and fruits, we are assured of antioxidant intake. So, to the shopping cart, we will add berries, spices like cinnamon, leafy green vegetables, nuts like almonds, and virgin olive oil.”

For the diet to also be anti-inflammatory, the following foods cannot be missing from the list:

Miso. An antioxidant that helps with weight control, improves the lipid profile, and strengthens the immune system.

Seasonal vegetables, greens, and fruits. A great source of vitamins, minerals, fiber, and phenolic compounds, all essential for an anti-inflammatory diet.

Fermented foods (sauerkraut, pickles, etc.): They have prebiotic, anti-inflammatory, and antihypertensive properties. Additionally, they improve glucose metabolism and reduce the risk of developing diabetes.

Seaweed. An excellent source of vitamins and minerals. They have a chelating effect, helping to eliminate toxins, heavy metals, and toxic substances from our body.

Unfiltered apple cider vinegar. It has the ability to improve glucose control, facilitate digestion, stimulate the production of digestive enzymes, and is a great ally for weight loss.

Plant-based protein such as legumes or fermented soy derivatives.

Turmeric, oregano, parsley, garlic, and other spices with anti-inflammatory and antioxidant effects.

Whole grains. Due to their high fiber content, they are very beneficial for gut microbiota and, therefore, a gift for our immune system.

Finally, for our diet to be much healthier, in addition to the shopping list, we must pay attention to how we cook the food. It is known that fried foods, excessively browned foods, and foods baked at high temperatures favor the formation of acrylamide, a compound that the WHO classifies as a “probable human carcinogen.” To avoid this, we should avoid frying or baking at high temperatures (acrylamide formation begins at 120°C) and choose cooking methods such as boiling, baking at low temperatures, and steaming.