Technical Information

Title: Eat Healthy – Guide for university students

Chapters: Alexandra Costa, Ana Rita Oliveira, Andreia Silva, Catarina Valente, Diana Ramirez Raya, Filipa Couto, Hugo Vieira, Inês Leite, Joana Martins, José Rui Andrade, Lorena Belmont Estrada, Mariana Correia, Mariana Maia, Raquel Sousa, Rui Pedro Freitas, Rui Salvador Pereira, Sandra Gonçalves and Sara Pereira

Scientific Coordination: Cláudia Silva

Editorial Coordination: University Fernando Pessoa’s International Relations Office

Logo: Alexandra Costa

ISBN: 978-989-643-150-1

Licence

Attribution-NonCommercial-NoDerivatives 4.0 International (https://creativecommons.org/licenses/by-nc-nd/4.0/deed.en)

Cataloging in Publication

EAT HEALTHY

Eat Healthy [Electronic documents] : Guide for university students / Alexandra Costa... [et al.]; scientific coord. Cláudia Silva; editorial coord. University Fernando Pessoa’s International Relations Office. – eBook. – Porto : International Relations Office - University Fernando Pessoa, 2018

ISBN 978-989-643-150-1

Nutrition / Dietetics and feeding / Foodstuff - Preparation and preservation processes

UDC 612.39

613.2

641.4

Introduction

By Cláudia Silva

Information is fundamental to improving the knowledge that allows the adoption of healthier life choices. Safe, sustainable and, naturally, healthy food is one of the environmental factors that clearly contributes to the reduction of avoidable risks of chronic, metabolic and degenerative diseases, thus contributing to the reduction of the main causes of illness and death, maximizing longevity of future generations, improving the quality of life and minimizing the costs of health care.

This eBook aims to be a tool to promote healthy eating habits facilitating the integration of international students studying in Portugal. Its elaboration had the contribute of the students of the 4th year of University Fernando Pessoa’s (UFP) 1st Cycle in Nutrition Sciences of the 2016/2017 academic year and two exchange students from the University of Guanajuato, Mexico, as well as UFP’s International Relations Office. The authors are listed in each part of the eBook.

The document is divided into several parts that describe the rules for healthy eating; the description and principles of the Mediterranean diet; the labeling rules and the interpretation of food labels; the care with food conservation, and the storage of the refrigerator; washing the hands, utensils and food and their correct handling; the fight against food waste; the sustainable choice of fresh food (fish and seafood, fruit and vegetables) according to seasonality; finalizing with the equivalents in the different regions of the world.

We hope to have contributed to the improvement of knowledge and that this is the boost to adopt a healthier lifestyle!

I. Rules for a healthy diet

By Sandra Gonçalves, Alexandra Costa, Mariana Maia

Eat a healthy diet: balanced, varied and complete.

Always eat breakfast in order to start the day with energy.

Eat 5 to 6 meals a day.

Always start lunch and dinner with a soup.

Do your meals in quiet places. Chew and insalivate food well.

Avoid fatty foods and moderate the use of fat in cooking and seasoning food.

Avoid the consumption of salty foods. Do not take the salt shaker to the table. Replace the salt with herbs and spices.

Maintain your reference weight. If necessary, seek the help of a nutritionist.

Don’t forget calcium: it is fundamental to bone health. Consume dairy products, dark green leafy vegetables, sardines, nuts.

Always choose foods rich in fiber and low-refined, such as whole grains and derivatives, vegetables, legumes. Fiber helps to regulate the intestinal function, increases the sensation of gastric fullness, inhibits the absorption of cholesterol and other toxic substances.

Avoid consuming pre-cooked food, snacks and soft drinks.

void drinking alcoholic beverages.

Example of a healthy meal:

Image 1: Authors.

Ingredients (2 people):

- 2 salmon slices

- 8 to 10 small pre-cooked potatoes

- 400g of turnip greens

- 4 garlic cloves

- lemon juice, salt, olive oil, baking soda and rosemary

Preparation:

- Previously, season the salmon slices with lemon juice, salt and garlic and boil the potatoes with the skin. When potatoes are cooked, put them in an oven tray and add olive oil, garlic and rosemary.

- In a large saucepan, bring water to a boil with a pinch of salt. When water is boiling, add the turnip greens and a pinch of baking soda. Once cooked, sauté the turnip greens in olive oil and chopped garlic.

- The salmon slices should be grilled minutes before taking the potatoes out of the oven.

Food sources

Fruits

Fruits are rich in vitamins and minerals and by their sweet taste allow regulating the need to ingest sugary products after lunch and dinner.

For dessert, replace the traditional cakes with a piece of fruit!

Choose fruit in season!

Vegetables

Your dish should consist mainly of vegetables such as pumpkin, turnip, carrot, chuchu, lettuce, watercress, asparagus, cucumber, tomato, onion, eggplant, zucchini, celery, pepper, broccoli, spinach, among others.

Do not forget to include soup for lunch and dinner!

Choose vegetables in season!

Potatoes do not fall into this group!

Protein

Meat, fish, seafood and eggs are complete protein sources you can include on your plate. Choose white meats such as turkey and chicken, and try to switch between fish and meat for lunch and dinner.

Legumes, despite having high quality proteins, are incomplete. However, when used simultaneously with cereals and derivatives these can be used as an alternative to meat, as we are able to obtain complete proteins.

Avoid sausages and other processed meat products!

Choose healthy cooking methods such as boiling, grilling and stewing!

Fat

Choose healthy oils, like olive oil, while cooking your dishes seasoning your salads.

Limit the consumption of butter and avoid trans fats!

Carbohydrates

As a source of carbohydrates choose whole grains such as pasta or brown rice.

Limit refined cereals like white bread and rice!

Potatoes are included in this group.

Water

Water is part of the constitution of almost all foods and is essential to life. So, it is important that you drink water in abundance (between 1.5 and 2 liters per day). Hydrate yourself throughout the day!

Avoid replacing water with soft drinks!

A good way to replace sugary drinks is to drink infusions or teas (preferably sugar-free) during lunch and dinner!

II. Mediterranean Diet

By Andreia Silva, Mariana Correia, Sara Pereira

What is the Mediterranean Diet?

- It is a lifestyle considered Intangible Heritage of Humanity by the United Nations Educational, Scientific and Cultural Organization (UNESCO);

- Reflects how the populations of the geographical area near the Mediterranean Sea, an area of great historical importance, developed their diet;

- Portugal, although not a Mediterranean country, shares similar social and cultural characteristics and practices to the member countries of this geographical area;

- It is a diet model, of world reference, for the maintenance of health and prevention of diseases;

- Good nutrition, local production, biodiversity and culture are related to a reduced impact on the environment;

- It values the capacity to offer a great diversity of food products, gastronomic traditions, considering seasonal changes and culinary knowledge – being the last one and its dissemination an important cultural tool;

- The main cooking techniques used in cooking are boiling and stewing, traditional components associated to diverse soups, broths, stews and “caldeiradas” (typical Portuguese dish) using mainly vegetables and legumes and less meat or fish, seasoned, mainly, with olive oil and herbs;

- It is not only ruled by the healthy eating standards and food nutritional value, but it also highlights the importance of achieving the ideal flavor to increase the level of satisfaction and the participation of the people who share the same meal.

10 Principles of the Mediterranean Diet

- Frugality and use of a simple cooking method based on safeguarding food nutrients, such as soups, boils, stews and “caldeiradas”;

- High consumption of vegetables, instead of animal products, like vegetable products, fruits, quality bread and less refined grains, preferably whole-wheat bread or mix of wheat, rye and corn bread, dry or fresh legumes, like beans or lentils, dried fruits and oleaginous;

- Consumption of vegetable products produced locally and in season. The fresher and little industrially processed products concentrate more nutrients and are more affordable;

- Olive oil consumption as the main source of fat used in food preparation and seasoning;

- Moderated consumption of dairy products;

- Use of healthy seasonings such as fresh and dried herbs, garlic and onion instead of salt, without losing the diversity of scents and flavors;

- High consumption of fish and seafood and low consumption of red meat. White meat is also privileged in relation to red meat, which should be consumed occasionally;

- Low to moderate consumption of wine, and only during the main meals;

- High hydration, choosing water as the main beverage throughout the day. Also the consumption of herbal infusions and teas (without sugar) are very common in Mediterranean cultures;

- The gathering around the table, with time to savor slowly the food, must exist as a healthy eating pattern (Barros et al., n.d.).

The Mediterranean Diet Pyramid

- It is a diet guide and its most recent representation;

- Gives special importance to food proportions and ingestion frequency;

- Allows to guide the choices of the healthy adult population, and should be adapted to special needs of children, pregnant women and other health situations;

- It is an easy and appealing way to expose the general principles which characterize this food pattern;

- The several foods are exposed by groups, which are divided by frequency of eating: daily, weekly or occasionally;

- The foods that should be eaten more frequently are represented in the major section of the pyramid – the base – and the ones that should only be eaten occasionally, like in festivities are on the minor section – the top of the pyramid;

- It contributes to elaborate educational tools in this diet promotion, and it can be adapted to each country and region specific realities.

Image 2: Bach-Faig et al. (2011).

Graph 1: Distribution of portions according to the Mediterranean Diet Pyramid (Bach-Faig et al., 2011).

Base

The adoption of a healthy lifestyle is one of the major improvements of the pyramid, which includes:

- Moderation: the food servings should be moderate and adapted to the energetic needs;

- Socialization: the company is important to the social and cultural value of the meal, besides the nutritional aspects. Cooking, sharing the table and the food with family and friends is an important community support;

- Cooking: it is a relaxing and fun activity that should be done with time and space, preferably with family and friends;

- Seasonality, biodiversity, sustainability, local and traditional products: highlight how this diet is compatible with the development of sustainable nourishment in the present and the future. The preference of choosing seasonal, fresh and less processed foods, increases the nutritional content of the foods;

- Physical activity: should be practiced on a regular and moderately basis (at least 30 minutes a day) to have a correct energetic balance, which allows the maintenance of body weight and other health benefits. Practicing outdoor activities and with a company makes this practice more pleasant;

- Rest: sleeping well is extremely important to a healthy lifestyle.

Throughout the day

- A proper hydration should be guaranteed to maintain the body water balance – this balance changes according to age, physical activity, personal characteristics and weather conditions. Teas and herbal infusions (lemon balm, chamomile, fennel, lemon, linden, etc.) without sugar, as well as broths (with low salt and fat) are included in the overall water needs.

In every main meal

- Cereals: are the main energy source throughout the day, preferably whole or less refined cereals – source of a great amount of fiber, vitamins and minerals;

- Vegetables: (cooked and raw) are a source of antioxidants, vitamins, minerals, fiber and water. It is advised a daily soup consumption;

- Fruit: should always be the dessert by choice, and be chosen by its seasonality;

- Olive oil: has a high nutritional quality, because it is an important source of monounsaturated fatty acids, vitamin E and beta-carotene. Resists high cooking temperatures, but can also be used to season.

Daily

- Dairy products: enrich bone health, providing important quantities of vitamins and minerals such as calcium and phosphor. Should be preferred the ones with low fat and sugar and the fermented;

- Spices, herbs, garlic and onion: are the best way to add less salt in food and increase flavor and palatability of the dishes;

- Olives, nuts and seeds: are a great source of healthy lipids, proteins, vitamins, minerals and fiber – can be eaten as a snack;

- Wine: is advised to be consumed with moderation, especially red wine by its polyphenolic proprieties and according to religious and social beliefs.

Weekly

- Fish, white meat and eggs: should correspond to a small serving on the plate, being fish consumed more often than meat and eggs. Nonetheless they should be chosen over red meat. Seafood is also a good and healthy protein and lipid source;

- Red meat and processed meat: should be consumed in low quantities and frequency because of their high level of animal fat. Should prefer leaner parts of pork, sheep, goat and cow or their processed products like chorizo and ham;

- Potato: main side dish of protein source (fish, meat, egg or legumes);

- Legumes: good source of plant protein (e.g. beans, chickpeas, peas, lentils).

Occasionally

- Sugary foods and with high fat content: like sweet and savory, but also sugary and soft drinks. Should only be consumed in few quantities and, preferably, in special occasions.

III. Labeling

By Mariana Maia, Sandra Gonçalves, Alexandra Costa

What labeling should contain

Image 3: Text source from DGFCQA (2002); location of the image available at point XI.

How to interpret a label

How to decode food and beverage labels

Tabela 1: PNPAS/DGS (2017).

Tabela 2: PNPAS/DGS (2017).

- Additives: examples are preservatives, dyes, sweeteners and antioxidants. Its use is regulated and does not present a risk to human health. Additives are classified according to their function and their identity is given by their specific name or by their community name, preceded by the letter E.

- Bar code: the first numbers inform about the country of origin of the producer or the provider. Code 560 refers to Portugal.

- Healthmark: appears only in packages of animal origin products.

Image 4: P = country of origin of the producer or packaging company; letters and numbers at the center = are related with the producer or packaging company and mean that this was approved; CE = recognition according to the European rules (DGFCQA, 2002).

Image 5: Sociedade Ponto Verde (n.d.).

- Ponto verde: the package integrates a national system of selective collection, valorization and recycling of used packaging.

- Food allergens: usually are present in the ingredient list in bold or by the word “Contains”, followed by the name of the main food allergens – for example “Contains milk, wheat”.

IV. Food preservation

By Ana Rita Oliveira, Raquel Sousa, Rui Salvador Pereira

There are some basic rules to preserve food. Although the processes of storage, freezing or defrosting are simple and part of our daily routine, there are some measures that can be taken to avoid contamination and consequent food waste, ensuring the quality of food:

- Store products according to the expiration date, giving preference to food that have an earlier expiration date;

- Avoid storing food that was already open in its own packaging; if possible put the food in tightly sealed plastic packaging, preserving the food for a longer time;

- Keep packaged and processed foods out of light in a cool, dry place at room temperature;

- Don’t freeze again raw foods that have been defrosted. Defrosted foods may only be frozen again after being cooked;

- In the refrigerator store food according to the following rule: cooked food on the top shelf; pre-cooked food (chopped, seasoned) on the middle shelf, always covered; raw food on the bottom shelves, inside transparent plastic bags;

- Never use colored plastic bags or supermarket bags to store food;

- When preparing chilled foods, remove the right amount from the refrigerator that will be used in the recipe. These foods cannot be left for more than 2 hours at room temperature. Micro-organisms can multiply very fast outside the refrigerator;

- To cool or freeze foods, place them in small packages. Small portions cool or freeze faster giving no time for microorganisms to multiply;

- Write the name of the product and date of freezing on the package. Use frozen food as fast as possible. Prolonged freezing can impair food characteristics such as smell, taste, texture, color and nutritional properties;

- Food should be placed in the freezer and in the refrigerator so that there is enough free space for air to circulate;

- Do not wait too long to put the food in the refrigerator, maximum of two hours, even if it is still a bit hot.

- Food must be defrosted in the refrigerator. Defrosting outside the refrigerator increases the risk that some microorganisms may multiply and eventually cause food poisoning

Image 6: Olga_spb/Freepik; location of the image available at point XI.

Zone <10ºC: freezing there is no multiplication of microorganisms. In refrigeration (from 0°C to 10°C) the multiplication is slow, and the food can be stored in the refrigerator for a few days after being opened.

Danger zone (between 10ºC and 60ºC): it is the so-called “room temperature”. In this range, the multiplication of microorganisms is fast and offers risks if the food stays for a long time under these conditions.

Zone >60ºC: it is the cooking zone (oven, stove, microwave). In this temperature range, bacterial death occurs in foods subject to heat.

Image 7: Gregório et al. (2012); location of the image available at point XI.

- Refrigerator: top shelves (numbers 1 and 2) – area where temperatures are most stable and can be reserved for foods that do not need to be cooked like herbs, beverages, ready-to-eat food, leftovers, cold cuts, ...

- Bottom shelves (number 3) – coldest places in the refrigerator and, because of that, eggs, dairy products, meat, fish and seafood must be placed here. One should ensure that raw foods are properly packed/separated from other foods, preventing any possibility of bacterial contamination.

- Drawers (number 4) – places to put fruits and vegetables, because there is more insulation in relation to products susceptible to contaminate the foods that can be eaten raw. One drawer should be used for fruits and another for vegetables. Preferably fruits and vegetables should be washed under running water and dried thoroughly before being stored in the refrigerator.

- Freezer (number 6) – place to store foods that one wants to preserve for a longer time, as long as they are frozen in good conditions. One should pay attention to the recommended freezing period of the products, putting the older ones on the top and the newer on the bottom, so that they are more visible and available.

- Door (number 5) – hottest place in the refrigerator and where the greatest temperature variations occur. For these reasons, it should be assigned to foods with greater resistance to heat like condiments, sauces, juices, water, pickles, ... Against to what is seen in most houses, neither eggs nor dairy products like milk, cheese and yogurt, should be stored on the refrigerator doors.

V. Hygiene in food manipulation

By Filipa Couto, Inês Leite, Joana Martins

In preparing foods one must take into account some hygiene basic rules so that foods, after purchase, are not contaminated by microorganisms that can cause serious health problems to the person who takes it. Therefore, it is important to properly clean hands, foods and utensils.

Image 8: WHO (n.d.); location of the image available at point XI.

- Wash hands in water with a detergent/disinfectant solution;

- Air dry the hands;

- In case of utensils, keep them in their own cabinets and never together with food;

- Utensils must be washed with warm water and sanitized with a suitable product.

Surfaces must be washed:

- Every time food is changed;

- Every time raw food has just been prepared and another food is to be prepared;

- Before handling with cooked food.

How to sanitize vegetables and fruits:

- Remove deteriorated leafs, parts and units;

- Wash leafy vegetables (lettuce, arugula, watercress etc.) leaf by leaf in water with 3 to 4 drops of bleach, and wash one by one fruits and vegetables;

- Rinse through running water;

- To prepare the foods, they must be cut with well washed hands and utensils (boards, knives, tables etc.);

- Keep them refrigerated until the time to consume them.

Don’t forget:

- To sanitize hands before any food handling;

- Disinfect areas and equipments used in food preparation, especially raw foods;

- Don't use the same cutting knife or polyethylene cutting board, at the same time, for raw and cooked foods; use a different knife or polyethylene cutting board when manipulating raw and cooked foods simultaneously.

- Put away and wash (spilled food, used surfaces, used equipments) as food is prepared.

VI. Food waste

By Alexandra Costa, Mariana Maia, Catarina Valente, Hugo Vieira

The Food and Agricultural Organization of the United Nations (FAO) indicated that about 1/3 (1.3 billion tons) of food produced annually is wasted, and this occurs throughout the food chain: from production to the final consumer. Given the alarming reality that food waste entails at the social, economic, environmental, cultural and moral levels, several efforts are made to control this scourge which compromises the sustainability of our planet.

Table 3: Authors.

The Movement 2020 presented some strategies with the aim of reducing food waste:

- Plan meals and food/food products according to household consumption and to the existing stock;

- Check the expiration date of food products at the time of purchase;

- Choose frozen foods when you anticipate that the fresh versions will not be consumed in a timely manner;

- Reuse meal leftovers in the preparation of other dishes or soups;

- Choose foods respecting seasonality and local production whenever possible;

- In promotions that offer large quantities of foods, predict whether they will be consumed before the expiration date;

- Prepare and cook foods/meals according to your needs, avoiding preparation/cooking in excessive quantities;

- Store food properly by checking packaging information.

These strategies can be complemented with the 3 R's Principle: Reduce, Reuse and Recycle.

Images 9 to 14: Text from the Authors; location of the images available at point XI.

VII. Fresh food in Portugal and its seasonality

By Joana Martins, Inês Leite, Filipa Couto

Images 15 to 29: Adapted from APN (2017); location of the images available at point XI.

Images 30 to 34: Adapted from APN (2017); location of the images available at point XI.

Images 35 to 38: Adapted from APN (2017); location of the images available at point XI.

Images 39 to 47: Adapted from APN (2017); location of the images available at point XI.

Images 48 to 50: Adapted from APN (2017); location of the images available at point XI.

Images 51 to 73: Adapted from APN (2017); location of the images available at point XI.

Images 74 to 78: Adapted from APN (2017); location of the images available at point XI.

Images 79 to 97 (continues)

Images 98 to 116 (continues)

Images 117 to 121: Adapted from APN (2017); location of the images available at point XI.

VIII. Equivalence of food by regions of the world

By José Rui Andrade, Rui Pedro Freitas, Diana Ramirez Raya, Lorena Belmont Estrada

Eastern Europe

Image 122: Text from the Authors; location of the image available at point XI..

mititei = grilled meat croquettes

brinza cheese = cured cheese

sauerkraut (chucrute) = cooked cabbage seasoned with vinegar

mamaliga (porridge made out of yellow maize flour) = kasha (buckwheat) = pasta = barley

bob chorba = white beans soup

shkembe chorba = tripe soup

tarator = yoghurt-base soup with cucumber, garlic, walnuts and spices

snellanca = yoghurt with salad, cucumber, walnuts and garlic

kiopolu = spread made with eggplant and garlic

kavarma = meat and vegetables stew

chushka biurek = breaded fried pepper with eggs and white cheese

kapustnica = sauerkraut soup, mushrooms, chorizo, black prunes

bryndzove halusky = potato dumplings with sheep cheese and bacon = gnocchi

goulash = beef stew

grochówka = pea soup

barszcz = borsch = beet soup with round cabbage, carrot, cucumber, potato, onion, tomato, mushrooms and meat

klotet schabowy = breaded pork chop

golonka = ham hock or pork knuckle

ciorba = sour soup with meat and vegetables

mamaliga = maize flour porridge

blinis = pancakes

pirozhki = buns stuffed with meat, cheese and/or baked vegetables

China

Image 123: Text from the Authors; location of the image available at point XI.

tofu = chickpeas

pak choi = kale = milk = soy shake with calcium

cucumber = white radish = water chestnut = mange tout peas = mung bean sprouts

chinese bread = milk bread

congee (jook – chicken rice soup) = rice = tagliarini

India and Pakistan

Image 124: Text from the Authors; location of the image available at point XI.

dhal (legumes: peas, beans or lentils) = chickpeas

lassi = yogurt = milk

mango = guava = papaya = apple

okras, karela (bitter melon), eggplant, cauliflower = vegetables

methi (fenugreek) = green leafy vegetables

chapattis = puris (pooris) = naan = bread

kebab = sliced roast beef

Philippines

Image 125: Text from the Authors; location of the image available at point XI.

kare-kare = meat and peanut stew

lumpia = vegetables and meat crepe

suman = rice cake

South America

Image 126: Text from the Authors; location of the image available at point XI.

peas (pigeon peas and chickling peas) = black-eyed peas = red beans = black beans = chickpeas

mango = papaya = guava = passion fruit = apple

okras = pumpkin = figleaf gourd (Malabar gourd) = vegetables

taco (hard-shell taco) = wheat tortilla = bread

manioc (cassava) = plantains = corncob = sweet potato = potato

Sub-Saharan Africa

Image 127: Text from the Authors; location of the image available at point XI.

black-eyed peas = chickpeas

okras = green bell pepper

manioc (cassava) = plantains = yam (taro) = sweet potato = potato

couscous = millet = fufu = rice

North Africa

Image 128: Text from the Authors; location of the image available at point XI.

mint tea = mint green tea

leben (labaneh or strained yogurt) = Greek yogurt = yogurt = milk

deglet noor dates = apple

okras = pumpkin = carrot = vegetables

Moroccan bread = bread

couscous = pasta

IX. Acknowledgments

We would like thank the following entities for letting us use their images:

- BIOcabaz (n.d.). [Online]. Available at https://www.biocabaz.pt. [Accessed 13/08/2018]. [images: cabbage (86), leek (101), spinach (113), turnip greens (119), turnip shoots – adapted (120) and watercress (121)].

- Guia WWF para consumo de pescado (n.d.). [Online]. Available at http://guiapescado.wwf.pt. [Accessed 14/06/2018]. [images: horse mackerel (18 - adapted) and plaice (24)].

- Instituto Português do Mar e da Atmosfera (n.d.) through the Project POCTI /1747/95/2001, “Composição e Valor Nutricional do Pescado Consumido em Portugal e Avaliação dos Efeitos Biológicos de Óleos de Peixe”. [Online]. Available at http://www.ipma.pt. [Accessed 14/06/2018]. [images: meagre (22 - adapted), scabbardfish (27 - adapted) and seabream (28 - adapted)].

- Mercearia dos Açores (n.d.). [Online]. Available at https://merceariadosacores.pt. [Accessed 14/06/2018]. [image: Azores' pineapple (53)].

- Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018]. [images: codfish (15), grouper (16 - adapted), hake (17), John Dory (19 - adapted), lemon sole (20), mackerel (21), monkfish (23), ray (25), sardine (26), tuna (29), gilt-head bream (30), salmon (31), sea bass (32), trout (33), turbot (34 - adapted), eel (36), cockle (40), crayfish (41), edible crab (42), hardshell clam (43), lobster (44), mussel (45), shrimp (46), spider crab (47), cuttlefish (48), octopus (49), squid (50)].

- Sociedade Ponto Verde (n.d.). [Online]. Available at http://www.pontoverde.pt. [Accessed 12/02/2018]. [image 5].

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- DGFCQA (Direção Geral de Fiscalização e Controlo de Qualidade Alimentar) (2002). A Rotulagem é fácil de perceber? Como descodificar um rótulo. [Online]. Available at http://www.esac.pt/noronha/manuais/ROTULOS.pdf. [Accessed 18/04/2017].

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- Harvard Medical School (n.d.). Healthy Eating Pyramid. [Online]. Available at https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate. [Accessed 18/04/2017].

- Pereira, A., Silva, C. and Cordeiro, T. (2011). Healthy Food. Universidade Fernando Pessoa. e-Book. Trabalho apresentado no Concurso Universitário CAP – Cultiva o teu Futuro.

- Pinho, I., Rodrigues, S., Franchini, B. and Graça, P. (2016). Padrão Alimentar Mediterrânico: Promotor da Saúde. Lisboa: PNPAS - Direção Geral da Saúde. [Online]. Available at http://nutrimento.pt/activeapp/wp-content/uploads/2016/02/Padr%C3%A3o-Alimentar-Mediterr%C3%A2nico_Promotor-de-sa%C3%BAde.pdf. [Accessed 08/01/2018].

- PNPAS/DGS (Programa Nacional para a Promoção da Alimentação Saudável, Direção Geral da Saúde) (2017). Descodificador de rótulos. [Online]. Available at https://nutrimento.pt/noticias/descodifique-o-rotulo-faca-uma-melhor-escolha/# [Accessed 18/04/2017].

- Real, H. (2014). Dieta Mediterrânica: Padrão de alimentação saudável. [Online]. Available at http://www.apn.org.pt/documentos/ebooks/Ebook_Dieta_Mediterranica.pdf. [Accessed 08/01/2018].

- Tur Marí, J., Serra Alías, M., de la Cruz, J. N. and Vidal Ibáñez, M. (2008). Una alimentación sana ¡paratodos! Madrid: Ministerio de Sanidad y Consumo e Agencia Española de Seguridad Alimentaria y Nutrición.

- WHO (World Health Organization) (n.d.). Clean hands protect against infection. [Online]. Available at http://www.who.int/gpsc/clean_hands_protection/en/. [Accessed 02/08/2018].

XI. Image list

- Image 1: Authors.

- Image 2: Fundación Dieta Mediterránea (2010). A Pirâmide da Dieta Mediterrânica: um estilo de vida para os dias de hoje. [Online]. Available at https://dietamediterranea.com. [Accessed 02/08/2018].

- Image 3: PNGimg (adapted) with Creative Commons 4.0 BY-NC license. [Online]. Available at http://pngimg.com. [Accessed 02/08/2018].

- Image 4: Authors.

- Image 5: Sociedade Ponto Verde (n.d.). [Online]. Available at http://www.pontoverde.pt. [Accessed 12/02/2018].

- Image 6: Design de Olga_spb/Freepik (adapted). [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 7: Gregório, M. J., Santos, M. C. T., Ferreira, S. e Graça, P. (2012). Alimentação Inteligente - coma melhor, poupe mais. [Online]. Available at http://www.alimentacaointeligente.dgs.pt. [Accessed 08/01/2018].

- Image 8: Direção-Geral da Saúde (2010). Lavagem das mãos. [Online]. Available at http://www.dgs.pt. [Accessed 02/08/2018].

- Image 9: PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 10: PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 11: PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 12: PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 13: Design de Pressfoto/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 14: PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 15 (codfish): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 16 (grouper - adapted): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 17 (hake): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 18 (horse mackerel - adapted): Guia WWF para consumo de pescado (n.d.). [Online]. Available at http://guiapescado.wwf.pt. [Accessed 14/06/2018].

- Image 19 (John Dory - adapted): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 20 (lemon sole): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 21 (mackerel): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 22 (meagre - adapted): Instituto Português do Mar e da Atmosfera (n.d.) through the Project POCTI /1747/95/2001, “Composição e Valor Nutricional do Pescado Consumido em Portugal e Avaliação dos Efeitos Biológicos de Óleos de Peixe”. [Online]. Available at http://www.ipma.pt. [Accessed 14/06/2018].

- Image 23 (monkfish): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 24 (plaice): Guia WWF para consumo de pescado (n.d.). [Online]. Available at http://guiapescado.wwf.pt. [Accessed 14/06/2018].

- Image 25 (ray): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 26 (sardine): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 27 (scabbardfish - adapted): Instituto Português do Mar e da Atmosfera (n.d.) through the Project POCTI /1747/95/2001, “Composição e Valor Nutricional do Pescado Consumido em Portugal e Avaliação dos Efeitos Biológicos de Óleos de Peixe”. [Online]. Available at http://www.ipma.pt. [Accessed 14/06/2018].

- Image 28 (seabream - adapted): Instituto Português do Mar e da Atmosfera (n.d.) through the Project POCTI /1747/95/2001, “Composição e Valor Nutricional do Pescado Consumido em Portugal e Avaliação dos Efeitos Biológicos de Óleos de Peixe”. [Online]. Available at http://www.ipma.pt. [Accessed 14/06/2018].

- Image 29 (tuna): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 30 (gilt-head bream): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 31 (salmon): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 32 (sea bass): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 33 (trout): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 34 (turbot - adapted): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 35 (carp): Duane Raver, U.S. Fish and Wildlife Service via Wikimedia Commons. [Online]. Available at https://commons.wikimedia.org. [Accessed 02/08/2018].

- Image 36 (eel): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 37 (lamprey): Zsoldos Márton via Wikimedia Commons with a Creative Commons CC BY-SA 3.0 license. [Online]. Available at https://commons.wikimedia.org. [Accessed 02/08/2018].

- Image 38 (perch - adapted): Duane Raver, U.S. Fish and Wildlife Service via Wikimedia Commons. [Online]. Available at https://commons.wikimedia.org. [Accessed 02/08/2018].

- Image 39 (barnacle): Gauthier Catteau via fr.wikipedia with a Creative Commons CC BY-SA 3.0 license. [Online]. Available at https://commons.wikimedia.org. [Accessed 02/08/2018].

- Image 40 (cockle): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 41 (crayfish): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 42 (edible crab): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 43 (hardshell clam): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 44 (lobster): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 45 (mussel): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 46 (shrimp): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 47 (spider crab): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 48 (cuttlefish): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 49 (octopus): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 50 (squid): Seafish (n.d.). [Online]. Available at http://seafish.org. [Accessed 12/02/2018].

- Image 51 (apple): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 52 (apricot): Created by 4045/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 53 (Azores' pineapple): Mercearia dos Açores (n.d.). [Online]. Available at https://merceariadosacores.pt. [Accessed 14/06/2018].

- Image 54 (blackberry): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 55 (blueberry): Created by 4045/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 56 (cherry): Created by 4045/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 57 (fig): Created by Valeria_aksakova/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 58 (grapes): Created by Jigsawstocker/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 59 (kiwi): Created by Onlyyouqj/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 60 (lemon): Created by Dashu83/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 61 (loquat): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 62 (Madeira's banana): Authors.

- Image 63 (melon and cantaloupe): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 64 (orange): Created by 4045/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 65 (peach): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 66 (pear): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 67 (persimmon - adapted): Created by Xb100/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 68 (plum): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 69 (pomegranate): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 70 (raspberry): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 71 (strawberry): Created by Topntp26/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 72 (tangerine): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 73 (watermelon): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 74 (almond): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 75 (chestnut): Created by Xb100/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 76 (hazelnut): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 77 (pine nut): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 78 (walnut): Created by Dashu83/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 79 (artichoke): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 80 (arugula): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 81 (asparagus): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 82 (beet): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 83 (bell pepper): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 84 (broccoli): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 85 (Brussels sprout): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 86 (cabbage): BIOcabaz (n.d.). [Online]. Available at https://www.biocabaz.pt. [Accessed 13/08/2018].

- Image 87 (carrot): Created by Topntp26/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 88 (celery): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 89 (celery - stalk): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 90 (chayote): Authors.

- Image 91 (chicory): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 92 (courgette): Created by Topntp26/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 93 (cucumber): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 94 (eggplant): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 95 (endive): Forest & Kim Starr via Wikimedia Commons with a Creative Commons CC BY 3.0 license. [Online]. Available at https://commons.wikimedia.org. [Accessed 02/08/2018].

- Image 96 (fava bean): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 97 (fennel - adapted): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 98 (green bean): Created by Dashu83/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 99 (horseradish): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 100 (lamb's lettuce): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 101 (leek): BIOcabaz (n.d.). [Online]. Available at https://www.biocabaz.pt. [Accessed 13/08/2018].

- Image 102 (lettuce): Created by Topntp26/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 103 (new potato): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 104 (onion): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 105 (peas): Created by Ilovehz/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 106 (pumpkin): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 107 (purslane): Christian Fischer via Wikimedia Commons with a Creative Commons CC BY-SA 3.0 license. [Online]. Available at https://commons.wikimedia.org. [Accessed 02/08/2018].

- Image 108 (radish - adapted): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 109 (round cabbage): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 110 (rutabaga): Wikimedia Commons with a Creative Commons CC BY 2.0 license. [Online]. Available at https://commons.wikimedia.org. [Accessed 02/08/2018].

- Image 111 (salsify): Wikimedia Commons with a Creative Commons CC BY-SA 3.0 license. [Online]. Available at https://commons.wikimedia.org. [Accessed 02/08/2018].

- Image 112 (Savoy cabbage): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 113 (spinach): BIOcabaz (n.d.). [Online]. Available at https://www.biocabaz.pt. [Accessed 13/08/2018].

- Image 114 (Spring onion): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 115 (sweet corn): Created by Mrsiraphol/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 116 (Swiss chard): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 117 (tomato): Created by Dashu83/Freepik. [Online]. Available at https://www.freepik.com. [Accessed 02/08/2018].

- Image 118 (turnip): PXHERE. [Online]. Available at https://www.pxhere.com. [Accessed 02/08/2018].

- Image 119 (turnip greens): BIOcabaz (n.d.). [Online]. Available at https://www.biocabaz.pt. [Accessed 13/08/2018].

- Image 120 (turnip shoots - adapted): BIOcabaz (n.d.). [Online]. Available at https://www.biocabaz.pt. [Accessed 13/08/2018].

- Image 121 (watercress): BIOcabaz (n.d.). [Online]. Available at https://www.biocabaz.pt. [Accessed 13/08/2018].

- Images 122 to 128: MapChart.net (n.d.). [Online]. Available at https://mapchart.net. [Accessed 12/02/2018].

Table of Contents

Introduction

I. Rules for a healthy diet

Food sources

Fruits

Vegetables

Protein

Fat

Carbohydrates

Water

II. Mediterranean Diet

What is the Mediterranean Diet?

10 Principles of the Mediterranean Diet

The Mediterranean Diet Pyramid

III. Labeling

What labeling should contain

How to interpret a label

How to decode food and beverage labels

IV. Food preservation

V. Hygiene in food manipulation

VI. Food waste

VII. Fresh food in Portugal and its seasonality

VIII. Equivalence of food by regions of the world

Eastern Europe

China

India and Pakistan

Philippines

South America

Sub-Saharan Africa

North Africa

IX. Acknowledgments

X. Bibliographic references

XI. Image list