Healthy diet and lifestyle

    A healthy diet and lifestyle are two inseparable factors to having good health.

    The popular expression "we are what we eat" perfectly highlights the importance of food in on our health. Despite this evident fact, we still have a long way to go before all Portuguese may enjoy a healthy diet. According to the latest results of the food survey for the period between 2003 and 2008, the eating habits of the Portuguese have moved even further away from a balanced dietary standard. "Excess calories and saturated fats, insufficient fruits, vegetables and pulses and the excessive use of the "Meat, fish, eggs" and "Oils and fats" food groups typify diet in Portugal in that period” (INE – Statistics Portugal, 2011).

    We continue to see the consecutive distancing of the Portuguese population from the Mediterranean diet. This type of diet, which is rich in wholegrain cereals, fruits, oil-rich fruits, vegetables, pulses, fish, olive oil and moderate intake of wine, has been associated with greater longevity. Several scientific studies have documented an inverse relationship between adherence to the Mediterranean diet and the risk of coronary heart disease. This diet is also associated with the prevention of pre-obesity and obesity, high blood pressure, some types of cancer and the improved metabolic control of diabetes. The main nutritional components of this diet include beta-carotene, vitamin C, tocopherols, polyphenols and minerals.

    This dietary imbalance is clearly evident in the pre-obesity and obesity prevalence rates that Portugal currently registers: more than 50% of the population is overweight. Obesity is a risk factor in the development of many chronic diseases: coronary heart disease, type 2 diabetes, high blood pressure, and certain types of cancer, as well as psycho-social and economic changes. Adopting the Mediterranean diet food habits and physical activity are important strategies for fighting this problem.

    The concept of healthy eating has been widely publicised and many people believe that they eat according to its principles. However, given the vast and sometimes contradictory information available on this subject, there are numerous doubts about what "eating well" really is. See the following examples: not taking into account what people snack on between meals, forgetting to include the deep-fried breaded meat roll, pie, biscuits, natural juices, chocolate and many other very high energy foods that, although small, are loaded with fat, sugar and salt.

    10 STEPS TO A HEALTHY DIET
    1 – ORGANISE THE PANTRY

    Hectic modern everyday life does not give us a lot of time to prepare meals. You must have a pantry full of foods that enable you to quickly prepare a meal. We must always have frozen foods such as garlic, onions, broccoli, cauliflower, spinach, peas, mixed vegetables, assorted fish, corn, mashed potatoes and canned foods: tuna, sardines, mushrooms, peas, asparagus, various types of bean, chickpeas, morrone peppers, soybeans, among others, and not overlooking pasta, rice and assorted fruits. Avoid foods that are high in sugar and fat such as sweets, chocolates, cakes, crisps and savoury snacks;

    2 - SNACKS

    Special importance should be given to these interim meals (the mid-morning and mid-afternoon snacks). They are often responsible for weight gain because they have a high calorific count.

    3 – PAY ATTENTION TO SALT IN YOUR DIET, USE HERBS INSTEAD!

    Herbs are an excellent choice to add flavour to meals, allowing the amount of salt and fat added to food during cooking to be reduced.

    4 – EAT SEASONAL FRUITS AND VEGETABLES

    They are cheaper and tastier. Eat at least 2-3 pieces of fruit per day and do not forget to supplement your meals with two plates of soup per day and include a good amount of vegetables or salad in the meal.

    5 – FREQUENTLY EAT DRIED PULSES

    They are excellent sources of protein, high in fibre, vitamins and minerals.

    6 – DO NOT FORGET TO HAVE 5 TO 6 MEALS PER DAY!

    There are a large number of people who continue to only have 2 to 3 large meals per day. Skipping interim meals may give you a ravenous appetite in the following meals.

    7 – PAY ATTENTION TO FATS!

    People often say that they never make fried food at home. Fat is not, however, only in fried foods but hidden in many foods such as biscuits, cakes, pastries, sausages and even in the fat used to prepare meals. One tablespoon of olive oil has 10g of fat, equivalent to about 90 kcal. Pay attention, olive oil is as fattening as any other fat!

    8 – DRINK EIGHT GLASSES OF WATER PER DAY

    Water is essential to our body to maintain its vital functions.

    9 - CAREFULLY READ FOOD LABELS

    The nutritional information on the food label is valuable information for the consumer to be aware of what they are actually eating. Be a wise consumer!

    10 – EXERCISE EVERY DAY

    Physical activity is essential for becoming and staying healthy. Remember that there are no good or bad foods – there are quantities, adequacy and equilibrium. Learn to check the food wheel or the food pyramid to obtain nutritional guidance. Food should be appreciated - you can eat meals that are simultaneously delicious and healthy. Eating well in a balanced manner and following a healthy lifestyle are the best investments you can make in your health. Invest in yourself and in a healthy lifestyle.