Be The Story | Healthy Eating

Is breakfast really the most important meal of the day?

We hear from an early age that breakfast is the most important meal of the day. But this is a controversial statement. Is it so? Find out here.

Breakfast consisting of coffee and wholemeal bread with peanut butter and raspberry jelly.

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Fad diets: here is everything you need to know

In the attempt to see some change on the scale, the so-called “fad diets” are an answer to some. How can you choose the “right” diet?

Illustration of a bedroom at night, with a cake plate and alarm clock next to the bed.

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Sleep well, eat better: how is sleep and food related?

When you have sleep deprivation, do your eating habits suffer? It's not a coincidence. Find out how your sleep can influence the way you eat.

Chickpea salad with fresh vegetables in a large bowl.

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Plants for dinner? Discover the plant-based diet

Plant-based eating can cover different diets with one common element: the food consumed is essentially of plant origin. Know more.

Acorns with leaves scattered on a wooden table.

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Acorns, the “forgotten” food

It is a nut found a little everywhere in Portugal, but is not always given its due value. Discover the history of the acorn and its benefits.

Bolo-rei (King Cake) in ceramic dish on a wooden table.

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Bolo-rei, the king of cakes is Christmas on a plate

Discover the history and origin of bolo-rei (you might know it as King Cake), the star of Christmas supper and a token of tradition.

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Can sugar be bittersweet? Discover the best foods for diabetes.

Diabetes affects thousands around the world – and diet is crucial to prevent and control this disease. Find out how.

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Kitchen cutting board: how to choose the right one?

What is the secret to a bacteria-free kitchen cutting board? If this question has always puzzled you, tag along for some answers.

Five bowls filled with cream with colour additives.

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Food additives: what is your food made of?

From colour to flavour enhancers, your daily menu probably features several food additives. Find out what they are and how to spot them.

Mistura de frutos secos em tigela de madeira.

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A handful of nuts a day keep the doctor away!

With a hard shell and a crunchy interior, let’s find out what are the benefits of nuts and how should we include them in a healthy and balanced diet.

Illustration of decorated sardines, with crowns.

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Sardine, the queen of the Portuguese coast

The sea provides the sardine and Portuguese tradition turned it into a true cultural and gastronomical national treasure. Discover it.

Two bottles of cinnamon and ginger kombucha, infused with elderflower.

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Kombucha: so much more than tea

From virtually unknown to trendsetter. What is kombucha anyway? And does it have potential health benefits or not? Find out all about it.

Outdoor table set for lunch, with a bread basket and a plate with cherry tomatoes.

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Top tips for a healthier barbecue season

The barbecue grill is prepped, the table is set. Check out our suggestions for different, healthier, and delicious barbecues.

Several dairy products over a wooden table: cottage cheese, cheese, milk.

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Lactose intolerance: everything you need to know

Lactose intolerance is a major pain – in the stomach – for many people. Know more about lactose intolerance, its symptoms and causes.

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The secret life of the pea

So small, yet so powerful. Get to know all about the pea, its benefits, and why it should be a part of your diet.

Romantic table setting, at night, with candlelights.

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A healthy and zero waste menu for Valentine’s Day

For many people, love is an excellent reason for celebration. Check out our tips for a healthier and zero waste Valentine's Day.

Illustration of an oat flake wearing a superhero suit.

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What’s so oat-standing about oats?

Oats are a great choice for breakfast, snacks, desserts and even gourmet menus. Know more about this versatile and nutritious grain.

Dried fruits scattered in wooden bowls and on the table: apricots, dates, raisins.

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Dried fruits in the traditional Christmas sweets around the world

Christmas celebrations differ greatly around the world, but there are some common elements. Let’s talk about dried fruits.

Bowls of pulses (lentils, beans, chickpeas and peas) over a marble board.

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Pulses, tomorrow’s special

Bit by bit, a little becomes a lot. And bean by bean, pulses can help change the future of our planet and of all who live in it.

Unpeeled roasted chestnuts, served in a small pan.

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Chestnuts, roasted and tasty!

As the trees change colour and the days get colder, it’s time to enjoy some delicious roasted chestnuts. Amazing flavour and many benefits.

Glass of carrot juice, decorated with a branch, and several carrots scattered in a table.

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Carrot, a trusty companion

You can have it cooked or uncooked, in savoury or sweet dishes. A carrot is a tasty snack and an excellent ingredient in any meal.

Hand of a man pouring oil in a frying pan on a portable electric hob.

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6 tips to reduce fat in your diet

Have you ever heard of "good" fats and "bad" fats? Get to know a few tips to reduce fat in your diet, while preparing delicious dishes.

Wood tray with tomatoes of several types and shapes, over a kitchen cloth in a wooden table.

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Tomato: the vegetable that is a fruit

Tomato is a healthy, versatile and essential fruit for a balanced diet. It is also indispensable in Mediterranean cuisine.

Illustration of box with several foods (cans of tuna and beans, dairy package) and its labels.

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How to read the nutrition facts label?

If you frown when you try to understand the nutrition facts label, this article will make your next trip to the supermarket easier.

Metallic deep plate with ramen, a Japanese soup, with pasta, pork, egg, celery and seaweed.

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Edible seaweed beyond sushi

Gone are the days when seaweed belonged only in the sea. The eating habits are changing, and edible seaweed are part of that change.

Mason jars with several pickles (cucumber, asparagus, carrots, kale) on a kitchen counter.

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Pickling: do you know what it means?

You get more flies with honey than with vinegar, but vinegar gets you tasty pickles. Get to know the ancient art of pickling.

Table set outside with bowls and plates of fruit and a vase of wildflowers.

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9 healthy tips for summer

In the summer, routines are more flexible and eating habits are less strict. Here are some healthy tips for summer.

Broccoli, green beans, liver, beans, almonds, avocado, egg, walnuts and apricots.

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High in iron foods that should be part of a diet

The lack of iron is one of the most common nutritional deficiencies. Get to know 8 foods that are high in iron and rich in flavour.

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Nutritious, tasty and… animal? Mealworm flour has just arrived to Europe

It sounds like an episode of a survival show, but it is only food engineering shaping the future. Get to know the benefits of mealworm flour.

Chocolate, milk, lemon, peanuts, almonds, fish, seafood, eggs, orange, bread.

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The “A to Z” of living with food intolerance

We all know someone who suffers from food intolerance or has food allergy. Get to know the difference and know more about it.

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Olive oil : liquid gold from the Mediterranean

Olive oil has amazed mankind for millennia. Get to know its origins, its uses, and the benefits in using it in your kitchen.

Several glass bottles with fruit juices, laying on a table.

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If life gives you fruits, make fresh fruit juice

No time or desire to eat fruit during the day? Too much fruit and very little time to eat it? It’s time to start making fresh fruit juice.

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Pumpkin: from the Americas to our plates

Once used as animal feed, it is nowadays a must-have in a healthy, tasty, and Mediterranean kitchen. Get to know the pumpkin.

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Healthy snacks all year round

After the holidays, we are back to school and work routines. Learn how to make healthy snacks for the whole family that can be enjoyed all year round.

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Broccoli, a bunch of health and flavour

Poor in calories and rich in fibre, Broccoli resembles a tiny flower bouquet but is in fact a bundle of healthy nutrients. Learn more.

Chayote - low calorie and high nutrient fruit

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Chayote, the well-travelled Aztec prince

Originally cultivated by the Aztecs, the chayote is a tasty food that has been grown in every continent until arriving to your table. Learn more about it.

Bowl of granola, served with yogurt, strawberries, raspberries, blueberries and almonds.

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What’s in a great granola?

Ideal for breakfast and for a tasty snack in-between meals, granola is a must-have many people’s routines worldwide.

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Covid-19: Tips for a healthy diet

The Portuguese Directorate-General for Health has published a manual with guidelines on food and nutrition for people in social distancing and isolation.

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Sweet Potato: from misbegotten to queen

Over the years, sweet potato went from being a slave to oppression to being a queen of flavour. Today it's a trend and it's present at every healthy table.

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Create your own sustainable herb garden at home

Herbs will fill your home with delicious scents and also give your recipes a divine taste! Learn how to build and care for a herb garden at home!

Various boxes and containers with complete meals and snacks.

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Healthy lunch ideas for school

Looking for some inspiration to create delicious and healthy lunch boxes for kids? We have some tips and recipes: take a look.

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Recipes with no salt: chicken, rabbit and flatfish

Cooking without salt is not difficult! With these three suggestions, you won’t even notice these are recipes with no salt.

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3 Vegan Christmas Recipes from the world

Being vegan during Christmas is much easier than you might think. So, here are 3 vegan Christmas recipes for a full and delicious Christmas supper.

Tuna and egg Mediterranean salad in a plate.

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Mediterranean diet: More than food, a lifestyle

Mediterranean people have a lot in common when it comes to food, but also in the way they experience meals. Let's talk about the Mediterranean diet.

Learn how to cut down on salt

Food with excess salt tastes good, but it’s bad for your heart. For 12 weeks, 311 volunteers were part of a study that taught them to reduce salt intake.

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Gluten intolerance? No worries.

Coeliac disease affects almost 1% of the world's population and gluten intolerance affects many more. Learn more about gluten and gluten-related disorders.

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Bela-luz thyme: the perfect salt substitute

If you fancy yourself a cook, then bela-luz thyme could be your secret ingredient. You can use it fresh or dried and it is an excellent salt substitute.

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Salt: learn to say Stop

Do you like feeling healthy? Do you want those around you to feel good? Discover our tips to reduce your salt consumption and improve your health.

Several types of sugar and sweeteners on a countertop

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8 tips to reduce sugar in your diet

We gathered 8 simple tips to help reducing the usage of sugar in your diet. Make a change, for your health and well-being.

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The “hectic” guide to healthy eating

5 delicious and nutritious tips about an easy, healthy diet whether you’re eating on the go or getting ready for a multi-course meal.

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Avocado: it’s green and has superpowers

The avocado has been promoted to the Super Food status with its creamy texture and healthy fats. Is good for your skin and can help reduce bad cholesterol.

Healthy eating

Is breakfast really the most important meal of the day?

Fad diets: here is everything you need to know

Sleep well, eat better: how is sleep and food related?

Plants for dinner? Discover the plant-based diet

Acorns, the “forgotten” food

Bolo-rei, the king of cakes is Christmas on a plate

Can sugar be bittersweet? Discover the best foods for diabetes.

Kitchen cutting board: how to choose the right one?

Food additives: what is your food made of?

A handful of nuts a day keep the doctor away!

Sardine, the queen of the Portuguese coast

Kombucha: so much more than tea

Top tips for a healthier barbecue season

Lactose intolerance: everything you need to know

The secret life of the pea

A healthy and zero waste menu for Valentine’s Day

What’s so oat-standing about oats?

Dried fruits in the traditional Christmas sweets around the world

Pulses, tomorrow’s special

Chestnuts, roasted and tasty!

Carrot, a trusty companion

6 tips to reduce fat in your diet

Tomato: the vegetable that is a fruit

How to read the nutrition facts label?

Edible seaweed beyond sushi

Pickling: do you know what it means?

9 healthy tips for summer

High in iron foods that should be part of a diet

Nutritious, tasty and… animal? Mealworm flour has just arrived to Europe

The “A to Z” of living with food intolerance

Olive oil : liquid gold from the Mediterranean

If life gives you fruits, make fresh fruit juice

Pumpkin: from the Americas to our plates

Healthy snacks all year round

Broccoli, a bunch of health and flavour

Chayote, the well-travelled Aztec prince

What’s in a great granola?

Covid-19: Tips for a healthy diet

Sweet Potato: from misbegotten to queen

Create your own sustainable herb garden at home

Healthy lunch ideas for school

Recipes with no salt: chicken, rabbit and flatfish

3 Vegan Christmas Recipes from the world

Mediterranean diet: More than food, a lifestyle

Learn how to cut down on salt

Gluten intolerance? No worries.

Bela-luz thyme: the perfect salt substitute

Salt: learn to say Stop

8 tips to reduce sugar in your diet

The “hectic” guide to healthy eating

Avocado: it’s green and has superpowers