Plan in order to save

Food is currently one of the largest items in a household’s expenses. Consumers can make savings by following a few basic rules, without affecting the quality of goods consumed. Planning ahead, as in other areas of life, making a shopping list in this case, has many advantages. Another point often overlooked is the management of the expiry dates of products.

Consumers should avoid buying large quantities of a particular food item when it is close to its expiry date, since they run the risk of seeing part of that food going to waste. On the other hand, there are interesting deals to be had with products close to the expiry date. Buying food in such a situation may be advantageous, when you are sure the product will, of course, be consumed before the expiry date is reached. It is also a good idea to buy large quantities of products with a long shelf-life, as is the case with pasta, beans and rice.

Consumers should be aware of special offers on such items.

Mediterranean diet

Mediterranean diet The reference Mediterranean diet is based on the typical food standard of Crete and many other regions of Greece and southern Italy, in the early 1960s. The life expectancy of adults in these regions was among one of the highest and the occurrence of coronary heart disease, certain types of cancer and other chronic diseases was greatly reduced.

This diet consists of plant products (fruits, vegetables, bread and cereals, potatoes, pulses, dried fruits and seeds), fresh fruits are the usual dessert, olive oil the main source of fat, dairy products (mainly cheese and yoghurt) and fish and livestock consumed in small to moderate amounts. Work in the fields or the home required a high level of physical activity and consequently reduced levels of obesity.

Recent studies of data from the last 30 years clearly document the claim that the traditional Mediterranean diet meets many criteria to be considered a healthy diet. These studies have also shown that this diet is more than just the nutrients on their own, but their combination in a healthy way of eating forms the basis of these protective effects.

The Mediterranean diet pyramid provides a healthy way to eat that is also full of taste and pleasure.

Tips for a healthy Christmas

With Christmas knocking at the door is important not to forget health and fitness. Avoid excessive weight gain. Here are some tips to live this season in a healthier way!

To have the energy to prepare and enjoy Christmas to the fullest start the day with a nutritious breakfast. It should ideally include a source of: 1) high-fibre wholegrain cereals (bread or breakfast cereal); 2) calcium (milk, yogurt or cheese); and 3) vitamins and minerals (a portion of fruit).

It is also important not to stay more than 3 hours without eating. Have small meals between the main meals so that you do not become hungry, which is the main enemy of thoughtful and healthy food choices.

At lunch and dinner do not go without a vegetable soup, salads and cooked vegetables. Always start these meals with a bowl of soup and accompany the main course with salad or cooked vegetables. Use your imagination and create colorful salads! Replace salt for seasoning with herbs and use low calorie seasonings like lemon and vinegar.

The options are usually only two for the main course: cod or turkey. The cod should be thoroughly soaked before cooking in order to remove any excess salt. If you choose turkey, remove all visible fat on the plate.

Sweets should preferably be eaten after meals. Place small portions on a dessert dish so that you can sample a little bit of them all!

When preparing the food, particularly the Christmas desserts, use vegetable fats instead of animal fats. Also, when making the fried foods that are very common among the Christmas desserts, let the fat drain off after frying and then place them on paper towels to absorb the excess fat. Try not to make large amounts so that you are not left with many leftovers.

Dried fruits and nuts are very common at Christmas and are a great source of omega-3, but they are also very fattening, so eat them in moderation.As for drinks, the best option is always water as this is the best way to remain hydrated and it has no added sugars and zero calories! If you consume alcohol do not forget that it should be consumed in moderation (2 drinks for men and 1 drink for women) and accompanying meals. Alcoholic drinks are strongly discouraged for children, adolescents, pregnant and breastfeeding women.

In addition to healthy eating at Christmas, we should not forget the role of physical exercise, which is so important in burning off the extra calories consumed. Do not spend too many hours sitting at the table or on the sofa. Try to go on family walks, dancing to Christmas songs and let your children play, as this is the best way to get rid of calories!

It now only depends on you to take all this into consideration in order to make your Christmas healthier!

Trans Fats in Food

Fats exist in nature and they are present in our food, especially in the form of triglycerides. A triglyceride consists of a molecule of glycerol and three fatty acids, and they may be saturated or unsaturated. The saturated fats are worse for our health and can be found, for example, in the fats of meat. Unsaturated fats are divided into monounsaturated and polyunsaturated. Monounsaturated fats are good for us in moderate quantities and are found in olive oil, for example, while polyunsaturated fats are only of interest in moderate quantities and are present in oils. Trans fatty acids are typically unsaturated and are present in reduced amounts, undergoing industrial processing by partial hydrogenation which makes them harmful to health.

The purpose of hydrogenation is, for example, to turn the oils into a liquid with a more solid consistency so that they may be added to margarine or biscuits used in the manufacture of pastries. The trans fatty acids may also increase the shelf life of some products and so they are very desirable to use.

This kind of fat alters blood cholesterol, increasing LDL (bad cholesterol), thereby raising the risk of cardiovascular disease and also the increased occurrence of cancer. In fact, trans fats, especially those that are industrially produced, are worse for your health than saturated fats and their consumption should be avoided as much as possible. Our body probably does not recognize them as nutrients and reacts negatively to them. International recommendations indicate consuming quantities that should not exceed 1% of total daily calories. The message is to reduce as much as possible foods that are high in trans fats. We should actually move towards ZERO trans fats, not forgetting that the most important above all is to eat less fat in general, i.e. reduce both saturated fats and trans fats.

Foods rich in trans fats:

Examples of foods with trans fats are all those indicating the presence of hydrogenated or partially hydrogenated vegetable fat on the label. Trans fats exist in most biscuits, in some margarines for industrial use (used in the manufacture of cakes and pastries), in restaurants where they are used for frying, in processed potato chips, and they may also appear in our homes if, for example, you use polyunsaturated oils to fry food, which may not actually be the best choice for this purpose.

But how can we discover them in food? How are they specified on labels?

The description on most labels appears as hydrogenated or partially hydrogenated vegetable fat, and these foods must be reduced to the minimum in our diet because these fats as proven to be related to an increased risk of cancer and cardiovascular disease.

Enjoy desserts without the guilt!

Preparation

Sugar-rich foods have high calorific power, and if they are frequently consumed they may be responsible for weight gains. Furthermore, a diet high in sugar is the cause of dental caries, one of the largest public health problems among young people and adolescents.

Liking sweet tasting food is something that is learnt very early in our childhood. In some cases this natural trend is reinforced by the use of sweets and treats as a reward for good behaviour or as a bargaining chip for children to eat their soup.

Adolescents and even adults know that in situations of emotional instability, anxiety and stress, it is natural to seek out “comfort” food and drinks rich in sugar that act as an emotional compensation. Blood sugar equilibrium is probably the most important factor for maintaining energy levels and body weight.

The blood sugar level largely determines our appetite. When it decreases, we feel hungry. When it is too high, the body converts the excess sugar into glycogen (short-term fuel reserves) or fat, our long-term energy reserves – which is bad news for those concerned with maintaining or losing body weight. When blood sugar levels are too low, which is what happens when we leave the house without eating breakfast, we can experience fatigue, poor concentration, irritability, anxiety, headaches and digestive problems.

These symptoms disrupt our well-being and our everyday attitudes. If we are able to control our diet and blood sugar levels the result is a balanced weight and permanent energy.

Feed the heart!

Cardiovascular diseases are responsible for 40% of deaths and are the main cause of death in Portugal. The adoption of a healthy and balanced diet is essential in preventing such diseases as well as the associated risk factors such as high blood pressure, obesity, hypercholesterolemia and diabetes.

The Mediterranean diet has been recognised as a good example of a cardioprotective dietary standard. The abundant consumption of cereals, pulses, fresh fruit and oil-rich dried fruits and nuts, cabbages and vegetables, moderate servings of fish, poultry, eggs and dairy products and smaller amounts of red meat and other animal fats are essential characteristics of this dietary standard.

In addition, the sparse use of olive oil as the added fat, together with small amounts of consumption of red wine, are also features of the Mediterranean Diet.

The consumption of the following foods is recommended, which stand out for their cardioprotective characteristics:

Foods high in unsaturated fats:

Unsaturated fat can take two distinct forms - monounsaturated and polyunsaturated. The monounsaturated fat present in olive oil (especially in the form of oleic acid) reduces total cholesterol levels by lowering LDL cholesterol (bad cholesterol), preventing its oxidation and increasing the levels of HDL cholesterol. Polyunsaturated fat is found in oily fish (in the form of omega-3 fatty acids) and it is noted for contributing to the reduction of total cholesterol and blood triglycerides and its ability to reduce risk of thrombus or clot formation.

Olive oil: contains oleic acid, vitamin E (antioxidant) and phytosterols (decrease blood cholesterol levels);

Avocado: contains oleic acid, vitamin E; Sunflower/ corn/soybean oil and oil-rich dried fruits: contain polyunsaturated fats.

Walnuts are noted for their linolenic acid content, an essential amino acid precursor of omega-3 fatty acids;

Oily fish (sardines, salmon , mackerel, herring): contain omega- 3 fatty acids;

Fibre-rich foods:

the fibre in foods helps lower absorption of cholesterol in the intestines. Therefore, eating foods rich in fibre such as pulses, vegetables and cabbages, fruits and wholegrain cereals (bread, rice, pasta and wholegrain breakfast cereals) brings about a reduction of blood cholesterol levels.

Antioxidant-rich foods

The oxidation of LDL cholesterol is the main atherosclerosis mechanism (thickening of the arteries which hinders blood circulation), which is the root cause of most cardiovascular diseases. The frequent consumption of foods rich in antioxidants is associated with a decreased occurrence of such diseases. Examples of foods rich in antioxidants are:

Antioxidants	Main Food Sources
Vitamin E	Olive oil, peanuts, walnuts, sunflower seeds, almonds, broccoli, wheat germ.
Vitamin C	Kiwi, citrus fruits, strawberries, potatoes, broccoli, spinach, berries, mango, tomato, grapes, melon, parsley.
Flavonoids	Tea, red wine, grapes, soybeans, onion, orange, apple, garlic, carrots, broccoli, beetroot
Selenium	Meat, fish, eggs, shellfish, fortified cereals.
Zinc	Meat, seafood, fish, pulses, dried fruits
Lycopene	Tomato, (bell) pepper, watermelon.
Beta-carotene	Peach, apricot, melon, pumpkin, carrots, sweet potatoes, green-leaf vegetables.

Feed your heart! The adoption of a cardioprotective diet, stopping smoking, performing regular physical activity and reducing stress are the main ingredients for a protected heart.

Graça Raimundo

President of the Portuguese Association of Dietitians

Diet on sunny days

Spring starts at the March equinox when day and night are of equal length. As each day passes, the length of the day increases and that of the night shortens, increasing the amount of sunlight and also the energy within us. It is known that when the days get longer more light reaches the brain, having a positive effect on mood because it makes us feel more energetic, enthusiastic and creative. After the long cold winter and the heavy meals usually associated with winter, spring is, along with the rebirth of nature, the best time to renew physical health, replenishing the nutritional stock. It is also the starting point for the summer with its high temperatures, which is usually the time of year reserved for holidays. Nothing is more suitable for this time of year than "cleansing" the body and purifying it of excesses, enjoying lighter and healthier food and meals.

Suggestions:

• Avoid meals rich in fats, such as fried foods, stews and fatty sauces. Choose grilled, oven roast and pot roast meats. Yoghurt is a good substitute for mayonnaise and the usual salad dressings.

• Eat lots of pulses and vegetables. Soup is not usually eaten on these hot days, so compensate for its exclusion by including salads and raw, boiled, or steamed vegetables or mashed vegetables at main meals. They are rich in fibre (associated with a lower uptake of glucose and cholesterol and improved bowel function), vitamins A, B-complex, C, E, and K, and calcium, phosphorus, magnesium and potassium.

• Avoid sweet desserts and eat instead the huge variety of fresh fruits of this season. The heat causes the fruit to concentrate more its natural sugars, which provides a more intense sweet taste, helping to quench the urge to eat other sugars/desserts. Fruits are also an excellent source of fibre, vitamins and minerals, like vegetables. Eat them with the peel, when possible (this is where the fibre is mainly located). You can choose to include natural fruit juices or fruit in the main dish, for variety (it can accompany meat or fish or be used in salads).

• Make water the drink of choice. Water is the best option for quenching thirst and it is crucial in regulating body temperature. Sweat does not evaporate quickly in a very humid environment, which prevents the body from effectively releasing heat. Hydration is therefore very important, so you should drink water even when not feeling thirsty. You can also choose to drink tea and herbal teas.

• Avoid carbonated, caffeinated, alcoholic and sugary drinks - all these drinks contain preservatives, colorings and/or sugars. They are acidic and act as diuretics, causing the loss of fluids through urine and increasing the risk of dehydration. Moreover, the excessive consumption of soft drinks may, due to the presence of phosphoric acid, increase the levels of phosphorus in the blood leading to the release of bone calcium to the blood. This loss of calcium may make the bones porous and fragile, increasing the likelihood of the formation of dental plaque, kidney stones and arthritis.

• You should take care in choosing foods when at the beach, due to high temperatures and exposure to the sun, to avoid the risk of food poisoning. High risk food (cooked dishes with eggs, minced meat, fish and seafood dishes) must be kept in refrigerated conditions (between 0 and 5°C ) and hot dishes must be stored in vacuum vessels that maintain a minimum temperature of 65ºC. If these safety temperatures cannot be guaranteed, choose other lower risk foods such as varied salads, cheese, ham, tuna, vegetables and fresh fruit.

Tips (for women) to burn off energy without even realising it:

- Walk around the stores for one hour looking for a bikini (120 kcal)

- Try on bikinis for 30min (100kcal)

- Rent a bicycle during the holidays (400kcal/hour)

- Walk by the sea (18kcal/min)

- Dance (600kcal/hour)

Tips (for men) to burn off energy without even realising it:

- Clean the car and windows for 30 min (167kcal)

- Fishing for 30min (100kcal)

- Swim for 30min (300kcal)

- Hunting for 30min (185kcal)

- Fishing in a boat sitting down (3kcal/min)

Graça Raimundo

President of the Portuguese Association of Dietitians

www.apdietistas.pt

Autumn Delights

Autumn presents us with delights: the oil-rich fruits. Walnuts, hazelnuts, almonds, pistachio nuts, pine nuts and peanuts are examples. Although they are noted for their high energy value (about 600-680 kcal/100g) which could, incidentally, be reason for not eating them, the oil-rich fruits offer many health benefits and they should be added to a healthy and balanced diet, provided they are consumed in a controlled manner.

The consumption of oil-rich fruits is associated with improvements in lipid profile, in particular the reduction of serum LDL cholesterol and the increase in HDL cholesterol as well as the decreased risk of cardiovascular disease and diabetes mellitus.

Nutritionally speaking, oil-rich fruits are rich in monounsaturated and polyunsaturated fatty acids (50-65 % lipids, about 50% of essential fatty acid), dietary fibre and potassium, in addition to being an excellent source of vegetable protein (15-33 %).

The oil-rich fruits are also very versatile, as they can be used for starters, main courses, sauces and even desserts!

St. Martin’s Day is approaching and is the time to celebrate the Magus to bonfire with a erotica wine toast accompanying the traditional roasted chestnuts! Chestnuts is another oil-rich fruit, but with a different composition from the others: it has a higher glycidic content and significantly lower fat content, and about 50% of the chestnut is water (in raw chestnuts), which makes it less energy-giving. Its inclusion in the group of starchy fruits is due to its richness of carbohydrate complexes (starch), and it is therefore an excellent source of energy. Moreover, chestnuts have appreciable amounts of fibre, minerals such as potassium, iron and magnesium, and vitamin C, B1 and B2.

Chestnuts are nutritionally similar to the other foods of the group of cereals and derivatives (due to its richness in carbohydrates - starch) and so it can replace the foods of this group and provide greater diversity in a healthy diet, when the equivalences in carbohydrates are respected:

5 medium size chestnuts (70g) are equivalent to:

• 1 bread roll (50g);

• 1 thin slice of maize bread (70g);

• One and a half potatoes (125g);

• 5 tablespoons of breakfast cereals (35g);

• 4 tablespoons of cooked rice/pasta (75g).

Thus, it is possible to enjoy this pleasure of autumn while maintaining a healthy and balanced diet, without overeating. Enjoy!

The nutritional composition of some of the oil-rich fruits is presented in the following table:

Nutritional composition (per 100g of edible portion)	Roasted chestnut with salt	Peeled chestnut	Walnut	Pine nut	Almond	Hazelnut
Energy (kcal)	211	185	689	618	619	677
Water (g)	39,5	48,5	4,9	4,3	4,9	4,5
Protein (g)	3,5	3,1	16,7	33,2	21,6	14,0
Fat (g)	1,3	1,1	67,5	51,7	56	66,3
Saturated	0,2	0,2	5,4	3,5	4,7	4,9
Monounsaturated	0,5	0,4	15,0	15,0	34,5	52,2
Polyunsaturated	0,5	0,4	47	31	14,3	6,2
Carbohydrates (g)	45,5	39,8	15,0	5,0	7,2	6,0
Dietary Fibre (g)	7,0	6,1	47	1,9	12	6,1
Vitamin E(mg)	1,4	1,2	3,8	10	24	25
Calcium (mg)	23	20	90	54	266	249
Phosphorus (mg)	72	63	288	350	405	274
Potassium (mg)	571	500	500	780	855	730
Magnesium (mg)	48	33	160	270	259	159
Iron (mg)	0,9	0,8	2,6	4,7	4,0	3,0

KEY: g = gram; kcal = kilocalorie; mg = milligrams; μg = micrograms. Edible portion = weight of the food consumed after all the waste is discarded. Vitamin A = as retinol equivalents. Source: Porto A, Oliveira L. Table of Food Composition. Lisbon: Instituto Nacional de Saúde Dr. Ricardo Jorge [Dr. Ricardo Jorge National Health Institute]. 2006, page 100-101

Graça Raimundo

Portuguese Association of Dietitians

www.apdietistas.pt

Strengthen the immune system

Prolonged stress, poor diet, sudden temperature changes or insufficient rest may contribute to greater fragility of our immune system, i.e. to a decrease in our defences. There are signs - such as greater than usual weariness, wounds that are slow to heal, muscle pain without being associated with exercise, dry and brittle hair – that show that the body’s defences are reduced. Although habits and situations that can weaken the body are to be avoided as much as possible, a proper diet can help overcome these periods.

Did you know that calories may influence the immune system?

The consumption of calories, as much in excess as insufficient consumption, apparently influences immune activity. The excessive intake of energy can affect the immune system's ability to fight infections. Thus, obesity is linked to the increased occurrence of infectious diseases. Malnutrition also increases the risk of infection: weight loss diets with less than 1200 calories per day, or even diets with a higher daily calorie count that are unbalanced, may enhance a decrease in immune function.

...and that fat intake can also influence the immune system?

Reducing fat in the diet is essential not only for weight control but also for the proper functioning of the immune system. There is evidence that high-fat diets tend to reduce the immune response, increasing the risk of infections. However, it is not only a question of quantity: the source or quality of the fats that we eat in our daily diet is also important. Our daily diet should include oily fish, nuts, olive oil, sunflower oil, soybean oil or linseed oil to ensure an adequate intake of essential fatty acids.

Recommendations to increase the body's defences:

• Eat a varied diet based on fresh foods rich in vitamins and minerals.

• Use the medicinal plants and herbs that help strengthen immunity, if necessary (Echinacea, thyme, rose, garlic, blackcurrant leaves, hawthorn, etc.)

• Sleep a sufficient number of hours to promote the proper functioning of the immune system.

• Perform moderate levels of physical activity (walking, swimming, cycling, etc.)

• Learn to have a more relaxed pace of life and avoid stress.

Nutrientes que reforçam o sistema imunitário

Nutrient	Food Sources
Vitamin C	Kiwi, citrus fruit, strawberry, acerola, broccoli, cabbage, parsley
Vitamin A / Beta-carotene	Egg yolk, milk and dairy products, yellow-orange vegetables and fruits (carrots, pumpkin, sweet potato) and some green vegetables (spinach, broccoli, watercress, cabbage, parsley)
Vitamin E	Azeite, gérmen de trigo, vegetais de folha verde (espinafres, brócolos, nabiças, etc.), frutos secos
Folic Acid	Green leafy vegetables, orange and tomato juices, pulses (peas, beans, etc.)
Zinc	Oysters and other shellfish, meat and fish, pulses, dried fruits
Selenium	Meat, fish, shellfish, eggs, wholegrain cereals
Iron	Poultry, meat, fish, shellfish, eggs, green leaf vegetables, pulses, dried fruits.

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.

Functional Food

Foods are no longer just considered a vehicle of essential nutrients to ensure growth and human development, but also a means of obtaining physical and mental well-being and preventing chronic diseases.

The ancient Greek philosopher Hippocrates stated, over 2500 years ago, that "food is your medicine and medicine is your food". Avocado, almonds, strawberries, sweet potatoes, extra virgin olive oil, seafood ... you probably already know that these foods are good sources of vitamins, minerals and nutrients, but you are maybe unaware that fruits, vegetables and other foods of plant origin also contain thousands of compounds that have only recently been discovered - phytochemicals or phytonutrients, which scientists have been categorizing and describing as functional foods. These are substances that cause the colour and flavour of food and which are essential to our health. A cup of green tea for instance contains about 40 varieties of catechins which are important chemical substances in the fight against cancer, for reducing cholesterol and contributing to weight loss.

There is currently no universal definition of functional foods, but several have been presented by different organisations. The concept of functional food originated in Japan in the 1980s, with the publication of the rules on the "diet for specific health uses". Food is generally considered to be functional when it contains, besides the basic nutritional purposes, biologically active components that enhance the state of health or reduce the risk of disease when regularly consumed and included as part of a diversified diet. Functional foods include foods that contain specific minerals such as magnesium, potassium and selenium, vitamins such as vitamin A, E, C, B6, B9 and B12, fatty acids, dietary fibre, food with added biologically active substances such as phytochemicals or other antioxidants (anthocyanins, flavonols, flavanols, lycopene, etc.) or probiotics. In other words, when we follow the recommendations of a complete, balanced and varied diet we will certainly be including several of the so-called functional foods on a daily basis in a diet that will not only be a source of pleasure, but also one of health and well-being.

Changing our diet does not guarantee us eternal health. Research conducted by the Harvard School of Public Health shows, however, that if North Americans followed a correct diet, exercised regularly and stopped smoking, the risk of heart attack in the USA would drop 82%, strokes would decrease by about 70%, type 2 diabetes would practically disappear and colon cancer would be reduced by 70%. There is certainly a correlation with Portugal, even though the numbers may not be as impressive. Start to consider diet as a form of preventive medicine and you will see your health expenses decrease and your well-being increase.

Common food sources	Component	Benefit
cherries, berries, red grapes	Anthocyanins	antioxidant function; can contribute to maintenance of brain function
cocoa, chocolate, tea, apple, grapes	Flavanols	antioxidant function; can contribute to cardiovascular health
onion, apple, tea, broccoli	Flavonols	antioxidant function
cocoa, apples, cranberry, wine, peanuts, cinnamon, strawberries	Pro-anthocyanins	promotes proper functioning of the urinary tract and cardiovascular health
potatoes, dairy products, wholegrain cereal, citrus fruit, banana, beans	Potassium	antioxidant function; can contribute to good functioning of the immune system
wholegrain cereal, oats, fruits, vegetables, legumes, pulses, and oil-rich fruits	Fibre	intestinal transit , promotes feeling of satiety; reduces risk of cardiovascular disease and some types of cancer (e.g. colon cancer)
fortified foods and beverages (e.g. vegetable spreads, yoghurt, fermented milk), vegetables, fruit	Sterol esters	reduce the risk of cardiovascular diseases
some yoghurts, fermented milk and non-dairy products containing added probiotics	Probiotics (Lactobacillus, Bifidobacteria, yeasts and other specific strains of beneficial bacteria)	Micro-organisms that improve gastrointestinal health and system immunity (benefits vary according to the bacterial strain)
Wholegrain cereals, onion, some fruits, garlic, honey, drinks and fortified foods, leek	Prebiotics (Inulin, fructo-oligosaccharides, polydextrose)	indigestible components that stimulate bacterial growth in the colon, improve gastrointestinal health and calcium absorption

Graça Raimundo

President of the Portuguese Association of Dietitians

www.apdietistas.pt

Breakfast? Yes, every day!

Like a machine that will not work without power, the human being also does not work if you do not eat. The routine and stress of modern life starts early and starting the day with a good breakfast is the best way to restore energy, increase alertness, our sense of humour and well-being.

It is scientifically proven that breakfast contributes to maintaining a healthy weight and it is important in attaining the recommended daily doses of some nutrients. Breakfast is an opportunity to replenish the reserves depleted during night. Not eating breakfast causes the body to use up its reserve, consuming its own muscle mass.

Leaving home without eating breakfast generates a lot of inconveniences to the health and well-being of everyone, of any age group, although the hazards in children and adolescents are much higher. Young people who do not take breakfast have lower attention levels, they become tired more easily and are less able to perform any tasks that require concentration or coordination, jeopardising their physical and intellectual performance at school or in the workplace.

What to do to ensure you don’t miss breakfast?

This meal often isn’t eaten for reasons of time, i.e. a lack of time. Getting up a little earlier or leaving the breakfast prepared the day before can help. Breakfast also doesn’t mean having to sit at the dinner table every day. It may be easier to choose "portable" foods that can be taken from the house to be eaten on the way to school or to work.

What to eat?

Breakfast has to be varied and must include all the necessary nutrients. The ideal breakfast includes something from the dairy products food group, such as milk, cheese or yoghurt, something from the cereals group, like bread, and something from the fruit group. Smoothies with milk or yogurt and fruit, or 100 % natural fruit juice, or wholegrain cereals are great choices to start the morning.

Even if you don’t have a large appetite, a basic portion of fruit or a glass of milk help to break the fast, as long as a more complete and balanced mid-morning meal is eaten.

Breakfast is an essential meal to start a new day with energy and in a good mood.

Final recommendation: don’t forget to eat breakfast!

Phytosterols: allies in cardiovascular health

Preparation

Cardiovascular diseases are responsible for about 40% of deaths in Portugal, representing the principal cause of death in our country and a significant cause of disability. They are mainly due to the accumulation of fats on blood vessel walls - atherosclerosis - which starts at an early age, silently progressing for years and when the first symptoms appear this condition is at an advanced stage. Its consequences, such as myocardial infarction, stroke and death, are often sudden and unexpected.

Most cardiovascular disease results from an inappropriate lifestyle and modifiable risk factors, such as: physical inactivity, high blood pressure, smoking, stress, obesity, diabetes and hypercholesterolemia.

Phytosterols are important allies of cardiovascular health. They are bioactive compounds naturally present in small amounts in foods of plant origin. The main food sources are vegetable oils (especially unrefined oils), oil-rich fruits (such as almonds, peanuts, etc.), seeds and cereals (see Table 1). It is estimated that the average daily intake of phytosterols is less than 500mg. The food industry has been supplying foods enriched in these compounds since 1995, in order to facilitate the recommended daily intake of phytosterols - 2000mg to 3000mg. These fortified foods are not recommended during pregnancy, breastfeeding and for children under the age of 5 years. Patients undergoing cholesterol reduction treatment should only consume such products under medical supervision.

Phytosterols have a chemical structure and biological functions similar to cholesterol, which is a substance essential to life that is a component of cell membranes and transported in the blood plasma of all animals. Most cholesterol is produced in the liver and only a small portion is derived from food. However, when blood concentrations become too high cholesterol becomes a risk factor. The excessive consumption of saturated fat contributes to its increase in the blood, while unsaturated fat helps reduce or maintain adequate cholesterol levels.

Scientific evidence indicates that it is possible to reduce LDL cholesterol by around 10% in three weeks, through the daily intake of 2000mg of phytosterols as part of a healthy diet, with no significant effect on HDL cholesterol and triglycerides. Phytosterols inhibit the intestinal absorption of cholesterol and so it is channelled through the intestine and excreted from the body. This action not only interferes with the absorption of dietary cholesterol but also appears to have an effect on the removal of cholesterol from substances endogenously synthesized by the liver, and which are then recycled in the digestive tract.

Hence, ensuring the intake of phytosterols through a diversified diet, coupled with a healthy lifestyle, may be an important way of reducing cholesterol levels in the population, and therefore reducing the risk of developing cardiovascular disease.

Moreover, the role of phytosterols in relation to auto-immune diseases and protection against the development of cancers is recognised.

Food	Food Quantity	Phytosterol Quantity
Vegetable margarine enriched with phytosterols	1 tablespoon	1600mg
Yoghurt enriched with phytosterols	200g	800mg
Milk enriched with phytoestrogens	250ml=1 glass	800mg
Rice bran oil	1 tablespoon	160mg
Cooked vegetables	100g	130mg
Sesame oil	1 tablespoon	120mg
Corn oil	1 tablespoon	100mg
Canola oil	1 tablespoon	90mg
Pistachio nuts	30g	90mg
Sunflower seeds	30g	90mg
Pumpkin seeds	30g	80mg
Almonds	30g	40mg
Peanuts	30g	40mg
Soybean oil	1 tablespoon	40mg
Brussels sprouts	1 tablespoon	30mg
Rye bread	2 slices	30mg
Olive oil	1 tablespoon	20mg
Wheat bran	1 tablespoon	10mg
Other sources: acai berries, soybeans, pumpkin oil…

Source: Kotsirilos, V. et al, A guide to evidence-based integrative and complementary medicine, 2011.

Dr.ª Zélia Santos - Portuguese Association of Dietitians

Microbiological criteria of ready-to-eat food

Fernando M. A. Bernardo, Faculty of Veterinary Medicine, UTL

The microbiological evaluation of some of the "ready-to-eat” foods is an invaluable resource in ensuring they meet health standards and inspecting the levels of hygiene in the manufacturing processes.

The systematic study of microbes in foods began more than a century ago, but the structuring of modern food microbiology only emerged about seven decades ago. Over this period an outstanding body of knowledge has been produced that allows us to envisage today the microbial colonisation of foods based on a sound scientific approach and with well-established pathways. The annual occurrence of many thousands of cases of illness resulting from eating food contaminated with pathogenic agents is the pretext and the motor for all inspection and control procedures that are systematically set in motion by the operators and authorities, in order to ensure that food does not have abnormal microbial levels when placed on the market for sale or when consumed.

The search to establish qualitative and quantitative limits for food microbes began early on in history. Those values had a practical effect on whether food was considered acceptable or not, however complex their chemical composition or physical structure was. Hence, microbiological standards and criteria proliferated in all countries that were used as a reference to assess the state of conservation, hygiene and public safety of food, and those applying to ready-to-eat food being considered especially critical. Over time, the list of these standards has become impressive owing to its size and complexity. Nonetheless, this complexity did not always have the adequate scientific soundness and efficiency to guarantee the acceptability of those foods.

Following the occurrence of several food crises arising from serious outbreaks of disease in humans, caused by food borne Campylobacter spp. Salmonella sp., Listeria monocytogenes and strains of toxigenic E. coli, the whole public health safety policy was reconsidered in the European Community at the end of the last century. The publication of the "Food Law" in 2002, of EC Regulation No. 852/2004 of 29 April (Article 4(4) and Article 12) and EC Regulation No. 2073/2005 of 15 November with the amendments made by EC Regulation No. 1441/2007 of 5 December, brought about the desirable harmonisation of standards and microbiological criteria in the European Economic Area.

That harmonisation is essential to smooth market operation, safeguarding fair competition between operators and protecting consumers’ health. These standards are also internationally harmonised through the decisions of the Codex Alimentarius Commission. The standards currently in force in the economic area of the European Union are based on extensive scientifically-based "risk assessments" conducted by the European Food Safety Authority (EFSA), i.e. they possess adequate scientific consistency for the food supply reality of the current age.

These parameters are the ones to be used as a reference, and not others whose scientific consistency is likely to raise questions or, worse than that, may only prove to be a useless exercise that causes an irresponsible increase in costs. It is also manifest that regulations serve to harmonise control procedures conducted by the official authorities, ensuring respect for the "principle of equality" and of "proportionality". This occurs without prejudice to the specific needs experienced by the economic agents in supplementary microbiological assessment adjusted to the undertaking of the respective business activity.

The official microbiological parameters currently in force do not include inconsistent scientific values, and so they cannot be considered insufficient. Microbiological criteria, as already mentioned , are legal requirements and an essential means to assess and ensure the safety of food, especially those deemed critical, such as ready-to-eat products, and the conditions of hygiene in their manufacture, although these may often only be useful as a historical reference (records). These parameters also assist in taking corrective action in cases of non-conformities and in the review of HACCP. They contribute to the transparency of trade relations and fair competition.

They are instruments of the relationship with the authorities responsible for the official control. They are resources that facilitate the functioning of the global market and assist the health authorities in investigating outbreaks of some food borne illnesses.

Concerted strategy to reduce food waste

The results of a study on food waste in Portugal recently published by the media indicate that our country annually wastes 1 million tons of food. Accordingly, each person contributes by wasting 97 kg of food per year.

There are many causes for this excess waste, such as the servings made available - bought and served while not being adjusted to the needs of each individual. Other factors include the economic crisis, agricultural sustainability and the prevention of health problems, among others. The Portuguese Association of Dietitians (APD) advocates a concerted strategy against food waste focused on its main cause - the industry (food and catering) and the consumer.

The food industry has increased the supply of so-called "family" units and special offers, offering greater amounts of food for a lower price. These special offers do not always prove to be advantageous since the consumers purchase larger quantities than they need and may not consume all they bought, making this option more expensive than the standard offer of the product. The catering industry has also made available dysfunctional doses in relation to the recommended nutritional and energy needs, both in terms of quantity and the proportion provided per meal. The increase in portions is partly due to the increase in the size of plates and glasses.

The APD makes some simple suggestions to avoid food waste in our everyday lives:

- Make a weekly plan of meals and their purchases, carefully checking the expiry dates of food;

- Shop after taking a meal so you don't buy food you don't need;

- Evaluate the benefits of special offers, checking if the quantities are what you need;

- Buy loose and not pre-packaged foods, as this is also often more cost-effective;

- Divide food in large packages into portions and adequately store those not for immediate consumption;

- Use the leftovers of meals to make other dishes, complying with hygiene and food safety rules.

Economic crisis!?

Health authorities have made many warnings in the midst of this economic crisis of a possible increase in nutritional deficiencies, which can result not only in malnutrition but also the opposite, i.e. obesity and other related disorders - diabetes, high blood pressure and hypercholesterolemia, among others.

The decreased purchasing power of households is reflected in a change in consumption habits, particularly in relation to food. When shopping, the price has been indicated as one of the most important factors in choosing food. Thus, an increase in the consumption of cheaper products and foods of high energy density is expected, which promote satiety and can feed an entire family. Many of these products have low nutritional value and are rich in fat and/or sugars and/or sodium. There are still no specific data on the change in consumption patterns of households over the last year, however it is known that the sales of products such as milk powder and formula, non-dairy powders and formula and other cereal flakes have increased, suggesting their increased consumption as a replacement for main meals. These products do not provide a nutritional composition that is suitable for a main meal for adults or for children and this replacement may limit the intake of vitamins and minerals derived from fruits and vegetables and may be associated with an increased intake of sugars.

The Portuguese Association of Dietitians considers food education a fundamental pillar for reversing this problem. There are ways of having a healthy and cheap diet and it is essential to convey these good practices. The APD lists some examples here:

- Reading nutritional labels is very important, since very similar products can have very different nutritional compositions that may not be reflected in the price;

- Seasonal products bought in bulk are much cheaper than packaged products;

- Adults do not need to eat meat or fish every day;

- Pulses such as chick peas, beans, lentils, peas, etc. are a good source of protein, carbohydrates and fibre, and they can be an alternative to meat/fish in some meals and be lower priced;

Diet in the Summer

The summer season brings warmth and more exposure to the sun, and consequently some changes to nutritional needs.

The Portuguese Association of Dietitians reiterates the importance of remaining hydrated, particularly important at this time of year. A water bottle is an indispensable companion whether you are spending the day on the beach, walking in the countryside or on a normal working day, and it is not interchangeable for juices or sodas - these drinks have no nutritional value, are sugar-rich and should not be consumed in large quantities. You should drink 1.5L to 2L of water daily, about 8 glasses, to meet the body’s water needs, not including the water you ingest through food. If you have difficulty drinking this amount of water, you can try giving it an aroma by adding a few drops of lemon, mint leaves or even a hint of cinnamon to the bottle.

The heat, besides the focus on remaining hydrated, also brings the need for lighter meals. The wide range of fruits and vegetables at this time of the year allows these meals to also become nutritionally rich. When you choose to replace a main dish of a meal for a sandwich, make sure it's also made with quality bread (preferably mixed grain, wholegrain or cereal breads), it contains vegetables (e.g. cucumber, carrot, lettuce, rocket or purple cabbage, for instance) and a source of protein (e.g. tuna , egg, meat, ham, etc.). Sauces such as mayonnaise are not a good choice for salads or for sandwiches. Choose olive oil or plain yogurt sauce instead.

If you go to the beach or on a picnic, remember to properly store the snacks as there are foods that easily spoil in the heat. Hence, place food in thermal boxes with an ice brick and do not take more perishable foods, such as eggs, ham and mayonnaise. Choose fruit that can be eaten with the peel or can be cut up at meal time.

Finally, ice cream is not to be eaten every day, no matter how desirable it is. Make fruit and milk slushes, which are also refreshing and tasty!