Pay attention to the amount of sugar

If sugar or similar appears in the list of ingredients, we must filter what percentage it is and how much we are consuming in the portion.

If sugar is not on the ingredient list, the sugars listed in the nutritional table are the sugars naturally present in the food. A yogurt or fruit has sugar. Again the same, sugar is neither good nor bad in itself.

It is important to know the food we consume. If we are going to buy ultra-processed cereals, we must keep in mind the idea that it will have sugar, even if its front label says otherwise. To avoid terminological juggling, we leave you a list of ingredients that are synonyms of sugar.


Pay attention to the amount of salt

This is a difficult ingredient to account for, but as a general rule it can be said that that labeling that indicates more than 1g of salt per 100g of product, is going to be a food with a very high content for a person. Although we must take into account the ration. A food that we are going to consume 10 g is not the same as one that is going to be consumed in portions of 200.


Total caloric quantity

Calories are not the most important thing, but we must always take it into account since we can fall into the mistake of consuming a healthy product, but in excessive amounts for your case. And it is that not all people have similar consumption recommendations.

Knowing that the calories are indicated for each 100g of product, we have to take into account several circumstances:

  • Particular situation: age, weight, height, gender, physical activity, lifestyle or muscle mass, among others.


  • Physical activity: how much I do, of what type, how many times a week, at what intensity.


  • Ration consumed: generally, for a person who needs about 2000 kcal, it is clear that a product that provides more than 500 kcal is not going to be the most suitable, that’s why everything is relative to the ration. For example:

Nuts: 500 – 600 kcal (or more) per 100g. It is clear that they are healthy foods and pass all the previous filters. However, a recommended serving is 30g of raw or roasted nuts without salt. Be careful, the nuts “go in” on their own and before you know it you take 100g.

Extra virgin olive oil: 900 kcal / 100 g. Logically, saturating our dishes with oil is going to be a mistake, especially if you don’t do high-intensity physical activity. But, like nuts, the oil will pass all the previous filters, if we consume about 30g daily, we will be providing some very interesting and recommended nutrients.