The junk food – which damages not only us, but also the environment – kills more than alcohol and cigarettes: a journalistic investigation by the British The Guardian demonstrates this. But how to avoid eating unhealthy foods in today's world?

There is clearly "junk" food – the one for which there is no excuse for "Ah, but I didn't know it hurt" – and then increasingly misleading food – appears healthy, indeed, perhaps even pointing to its own presumed genuineness – but in reality it is not at all (see here a list of 7 common "fake" healthy foods). The consumer must be wary. And it's a matter of life or death.

What does it mean to eat badly? Unfortunately the junk food is no longer just chips & burgers of fast-food, but many of the food bases of our industrial society. The common flour white wheat is a junk food, almost completely lacking in nutrients and loaded with calories and gluten. Sugar White. Even the fruit, by dint of selections and cultivations that aim at other factors and not quality, is on average sweeter, less nutritious.

Here are some tips. The premise is that the important thing is the quality of the ingredients: choose products on less refined and industrially preserved possible. And the least poisoned as possible: organic is a step forward but it must be taken with caution, because there is biological and biological … Better if ever biodynamic. Better also eating a little simpler, but genuine.

Let's start with breakfast. Are you used to brioche and don't want to give up the sweetness to start the day? Do as Pinocchio: bread, butter and sugar. It is of a touching gluttony and, if the ingredients are good, it is much healthier and no more caloric than any croissant. Choose well the flours with which the bread is made and possibly opt for the one prepared with sourdough yeast. A good organic butter and many recommendations on sugar: choose a good sugar, which nourishes as well as sweetening and is not harmful to health. Alternatively, of course, there is the honey with a thousand wonders, but also the fructose that does not alter the taste, only if it is of value. You want instead cookies? Make them at home, especially if you have children: they are very fast and at that point you are guaranteed quality! Yogurt: the Greek one (or poured) is much healthier – industrial yoghurts, full of sugars & c, are not so much at all, often … And then: it is really time to start making breakfasts a little more substantial, maybe even savory: the eggs they do very well, they can be spread on bread a ripe avocado (with a pinch of salt, or even sugar) or opt – especially in summer – for a nice one Catalan breakfast, ie bread with a good extra virgin olive oil and the tomato rubbed on top.

Pizza and beer? Sure. The pizza, returning to our good bread, we can do in super-simple and mouth-watering version by putting in the oven some nice slices of bread or good pan bread with tomato sauce, oil, cheese and oregano. Prohibited slices, which unfortunately are referred to as 'cheese': get a good pecorino dolce or a provola verace made from thinly sliced ​​from the counter of the cured meat. Or make us one Cheese Italian Pizza Bread fast and delicious with soaked carasau bread, stracchino, oil and salt. The beer we choose our local e crafts. Of the piadina there is something good that does not have yeast, and it can also be the basis of many delicious recipes and fillings: choose it spelled and with olive oil.

Hamburger: waiting for what it comes from a plant and bleeds like an animal, there are so many thousand vegetarian burger recipes (for example this one). But it is certainly not the same thing. For the meat, however, attention of the consumer must be at the highest level: honor yourself and the animal that offers itself in food by carefully choosing quality. Did you know that the organic one contains twice the Omega 3? Did you know that today at the supermarket there are more and more meats, cold cuts and eggs labeled "without antibiotics"? And about French fries, you can replace them with crunchy vegetable chips do-it-yourself. They are delicious like those in a bag, inside which, instead, what glitters is not gold …

And the snacks? Instead of candy, ginger or other candied fruit – or even better dehydrated. And then the good fruit !!! We must get used to his taste and the satisfaction he brings; more: makes you lose weight, word of Harvard! Never forget the value of dried fruit, rather covered in chocolate, as long as it is well melted. And in this regard: instead of the snack, the dear, old Bread & Chocolate (also spent a moment in the oven, crunchy one, melted and melting the other!). A good chocolate, a good bread and the circle closes!