I’m a food technician and this is the healthiest turkey in the supermarket.

No one disputes the benefits of this food, turkey. Among them are a high content of proteins of high biological value, They are easy to transport and help us provide more breakfast variety. But, Be careful, turkey can be high in salt, warns nutritionist and dietitian Ana Luzon.

lThe criteria to follow when choosing the best turkey, this expert notes, are that “it has the highest possible meat content, the least amount of salt possible, is iodized and does not contain excess fat. ” high”. A good option, he adds, isAldi brand low salt versions of turkey breast and cooked ham costing €10 per kilo, as well as El Pozo brand low salt version costing €20 per kilo.

Now yesIt’s always a good idea to look at the product label carefully, Luzon insists. And what should we pay attention to when reading it? Well, “first of all, in the content of meat: it is advisable to choosethose containing more than 80% meat as the first ingredient“,” notes the nutritionist. “Secondly,to the amount of salt. You need to look for those with less than 2%, and thirdly, other supplements containing“, he continues. “We need to look for those who Starches appear last on the ingredient list, although it is much better if they are not included.“, adds this expert. And as an additional recommendation, he suggests carefully looking at the “official name of the product, choosing an additional denomination and avoiding cold cuts with salt.”

Ana Luzon remembers that sodium is the most important electrolyte for the body. “It is responsible for retaining water and maintaining intracellular and extracellular fluid in the correct balance. It is electrically charged and, together with potassium, helps support nerve transmission, muscle contraction and other functions,” he emphasizes. “Except, the body cannot function without sodium. Although excess consumption is associated with the risk of high blood pressure, kidney disease, calcium loss, edema, weight gain (in water), cellulite, etc. It is estimated that for every gram of sodium we retain five grams of water,” he warns.

The ideal is therefore Choose natural sources of sodium as excess is always hidden in processed foods and if you eat a diet that is 85-90% natural foods you won’t have this problem..

One of the main sources of sodium in the diet is salt. Salt consists of 40% sodium and 60% chloride. Luzon advisesCheck packaged and processed food labels using these numbers as a guide.: “it has a lot of salt if it contains more than 1.25 grams of salt per 100 g of product (more than 1 gram per 100 grams is already a high indicator); there is little salt in it when it is less than 0.25 grams per 100 grams; there is little salt in it when it contains less than 1.2 grams per 100 grams; It has very little salt if it is less than 0.04 grams per 100 g, and finally, can be considered without salt when its content is less than 0.005 grams per 100 grams.” And he adds: “that the reduced salt content (less than 25% compared to similar others) does not mean that it is low in sodium.”

In general, their advice: let’s try “Eat less processed and more vegetables, proteins and fruits, drink enough water, rinse canned foods with water (less than 40% sodium) and use more spices/lemons. and less salt,” explains Luzon.

The problem is that healthy ingredients tend to be more expensive and filling, which increases the price of the final product and forces the consumer to buy less. “HenceThe food industry often abuses low-quality ingredients to reduce costs and increase sales,” says this expert. So pay more attention to what we buywe can consume fewer foods that are low in fiber, high in salt, high in sugar, and in additives. “Additionally, because they are highly enjoyable and not very filling, they lead to an increase in overall calorie intake.”completes this technique in nutrition.