Realfooding is a lifestyle based on eating what they call "real food" and running away from ultra-processed ones. They are defined as a movement that "defends the right to a healthy diet and that fights (with knowledge and conscience) against the dark side of the food industry".
We understand by real food those foods 100% natural or that have been minimally processed (without their innate properties have been modified). Among these, are:
vegetables, fruits, and tubers
nuts
legumes and whole grains
fish and seafood
raw eggs and meats
herbs, spices and seeds
coffee and infusions
It is, in essence, fresh products, little altered or without label. A real food, generally, only contains an ingredient, which is the food itself, such as an apple, a bunch of beans or a quarter of sardines.
Minimally processed foods
Minimally processed foods are those that are obtained by adding or removing ingredients to make them safer, more durable or more tasty, as indicated by the World Health Organization.
The label of these little manufactured products can carry between one and five ingredients. We talk about extra virgin olive oil, UHT milk, yoghurts and fermented milk, chocolate over 70%, canned legumes or fish.
According to Carlos Ríos, dietitian-nutritionist and creator of the current Realfooding, authentic foods should make up the majority of our diet. The fundamental thing for realfooders is to prioritize plant foods (5 servings a day or a minimum of 800 gr), enjoy the food and cook with fresh ingredients and without additives.
Processed foods
The processed foods would be in the next link. The main component of these products continues to be a true, recognizable and basic food (like frozen fish), but to which a change has been applied to lengthen their life or make it more palatable.
Many processors can create a false impression of being healthy (with vitamins and synthetic minerals), therefore, experts advise checking their composition well. According to the Harvard School Medical, it is important to look at the ingredients list of the products to check their nutritional value (rather than looking at the front label).
Despite this, in the group of processed there are some foods that are beneficial, such as frozen fruits and vegetables, canned beans, packaged carrots, whole grains or frozen prawns.
What is Realfooding? Real food
Ultra processed food
On the opposite side of real food are the ultra-processed products. They are industrial preparations, made from derivatives of other foods to which they have added sugars, flour, refined oils, additives or salt.
The "empty calories" of the ultra-processed ones are present, above all, in soft drinks, packaged juices, industrial pastries, snacks, prepared pizzas, sauces, instant soups, baby jars, etc. And is that from the nutritional point of view, these products are considered extremely poor, since they promote weight gain and do not provide any benefit to the body.
Realfooding
The realfooders try to eliminate from their daily menus as many processed and ultraprocessed products as possible, and recover the old eating patterns that, according to science, promote a better state of health.
Some of its premises are:
- Recover traditional consumer habits
- Do culinary practices as always
- Return to prepare recipes at home spending more time in the kitchen
- Buy seasonal products
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