Realfooding: The Last Style In Healthy Food

Mediterranean style cuisine is known for its wide gastronomic variety, rich in fruits, vegetables and olive oils. It could be considered as one of the easiest when it comes to adapting to the realfooding movement. In today’s post, I will analyze what this movement is about and how we can adapt it to our kitchen.

What is realfooding?

Realfooding is a movement driven by Spanish nutritionist Carlos Ríos characterized by saying no to ultra-processed foods and yes to real foods.
Real foods are those foods that come directly or almost directly from nature. Foods such as vegetables, fruits, seeds, legumes, fish, eggs, meat, unrefined oils, spices and nuts.
Examples such as pasta, foods that do not come directly from nature, but are made from flour and are obtained from cereals. This involves food processing. The same thing happens with dairy products.

What are processed foods?

In recent decades, the food industry has been modifying real foods to meet the needs of current consumers and, due to these processing methods, some foods reduced their original nutrients and quality.
The Realfood or Realfooding movement is a claim towards a natural diet, without processed or low quality foods, to increase public awareness and, of course, to improve health.
Within this “process” or alteration there are different levels. These vary according to the amount of salt, sugar and fat that is added.

Soft drinks and drinks

Soft drinks and drinks, such as juices, often go unnoticed. We consume them as a supplement and, however, these tend to be the ones with the highest caloric and sugar content.
Drinking water and complementing it with teas or coffee is always the best solution.

Read labels

Most packaged foods have a nutritional label on a part of the package.
Nutrition labels help choose between products and control the amount of fat, salt and added sugar content.
Mainly, all nutritional information is provided per 100 grams.
Use nutritional labels to choose your products, according to a balanced diet.

The lack of time

One of the main enemies of realfood is the lack of time for cooking. If we don’t have time to work with the kitchen or, on the contrary, we don’t like to cook, we will be more likely to ask for food from junk food chains or to opt for prefabricated supermarkets.
We must take away the belief that eating healthy is difficult. In fact, it doesn’t take as much time as we imagine. Stews, microwaves and quick pots can be our great ally.

Realfooding in restaurants

Eating in restaurants is often a big challenge. However, having a wide and varied menu, while having good quality food, is essential.
Our breads and desserts are carefully cared for. Unrefined flour is the basis of them.
On my website you will find our breakfast offer with avocado, fruit or tea toast.
Restaurants must guarantee the freshness and quality of their food. As when tasting a tasting menu, the waiter lists each of the aspects that make up your dish, why not know when eating a plate of meat or spaghetti?

Sauces is something we also try to avoid. They contain many types of allergens that perhaps, even the consumer does not know he has intolerance, in addition to a high caloric factor.
Therefore, we always recommend the use of allergen menu in restaurants.

Realfooding and Mediterranean food

The real Mediterranean-style diet has been shown to be the best for our physical and brain health.
Mediterranean food focuses on simple cooking and includes all foods. It is a plant-based diet, rich in fruits and vegetables, foods entirely linked to realfooding. The meat only has an occasional appearance. And refined sugar, flour, butter and fats other than olive oil are rarely consumed.

Many researchers and nutritionists continue to study today the clear link between a good eating plan and the important health benefits; such as lower rates of cardiovascular disease, cancer, or even Parkinson’s and Alzheimer’s diseases.

Traditional food

Eating real food and food means, to a large extent, going back to the foods and recipes our grandmothers have prepared for years. They, those who knew and understood at all times what they were eating and using in their dishes.
Today, there are also packaged foods, such as legumes, which should not replace fresh foods. However, they can become good packaging. This can be of great help when preparing fast, non-highly processed dishes, and being equally healthy and with nutrients from the natural legume.
Do not forget that natural, fresh and real foods do not have a very long shelf life. The fruit, a few days expires, a fact that has encouraged even more consumption of processed foods. They endure much longer in our fridge and in the best condition. In this way, my personal recommendation is that you consume what you know you are going to eat. Stroll through your neighborhood and discover fruit shops or butchers that you have near your home. This way you will avoid making massive purchases that are likely to expire without realizing it.


Realfooding, a lifestyle based on eating real foods and avoiding ultraprocessed foods. A movement that defends the right to a healthy diet for the population. A revolution that fights with knowledge and awareness against the ‘dark side’ of the food industry. A fact that is not only reaching homes and families, but they have already begun to implement restaurants as a type of healthy menu.