I firmly believe that healthy eating is one of the cornerstones of a balanced and fulfilling life. It is not just about counting calories or following passing fads — it is about looking after our bodies, our minds and our emotions through the way we eat every day. Eating well is an act of self-love, of respect for nature and for the culture around us.

For me, the Mediterranean diet is an extraordinary example of how tradition can be our greatest ally in health. Rich in extra virgin olive oil, fish, vegetables, fruit, whole grains and aromatic herbs, it is a diet that celebrates the very best our region has to offer. It is tasty, balanced and deeply rooted in our origins. More than just a way of eating, it is a way of life.

Eating seasonal produce and buying directly from local producers is a choice that has a huge impact. Firstly, because seasonal produce is fresher and richer in flavour and nutrients. Secondly, because supporting small-scale producers means protecting our agricultural ecosystem, our local economy and the diversity of our cuisine. It is a way of keeping traditions alive and ensuring a more sustainable future.

And it is important to emphasise that eating healthily does not mean giving up pleasure. Quite the opposite, in fact. With creativity, respect for ingredients and a passion for what you do, it is possible to create dishes that nourish both body and soul. Healthy cooking can — and should — be delicious.

The importance of a healthy diet;
First and foremost, to prevent illness and provide the body with the nutrients and energy it needs to function properly.

The benefits of the Mediterranean diet;
The Mediterranean diet is a varied and balanced way of eating, suited to our environment. It is important to understand the right balance between proteins, carbohydrates and other foods, which provide us not only with energy but also with all the essential nutrients.

The importance of eating seasonal produce and buying from local producers;
Seasonal produce, as it is grown using less intensive methods, is richer and more nutritious, quite apart from its flavour. Out-of-season produce is usually grown in greenhouses with less exposure to sunlight, and therefore has a lower nutritional value. Buying directly from producers may be more difficult, but there are an increasing number of local markets, which allow direct contact with the producer and their produce, which is often organic.

How can you eat a healthy and tasty diet?
First and foremost, variety. A meal cooked in a single pan ensures that nothing goes to waste.
Eat a good breakfast and a hearty lunch, and cut down on carbohydrates at dinner, particularly as you get older or if you are overweight.

Créditos: fotografia MCS-Jorge Simão; fotografia receita-Paulo Ferraz

The importance of a healthy diet;
As a chef, I believe that eating well is a way of looking after ourselves – with pleasure, respect and mindfulness. Mindful eating begins long before the food reaches the plate: it starts with the choice of produce, our connection to the local area and the way we respect the natural cycle of food. What we eat affects our bodies, our energy levels and even our emotional state. That is why it is essential to value the produce, the technique and the knowledge.

The value of the Mediterranean diet;
The Mediterranean diet is an excellent example of this balance. As well as being one of the healthiest diets in the world, it is also deeply rooted in cultural identity. It is based on simple, wholesome ingredients, such as vegetables, fruit, olive oil, fish and cereals, and on a seasonal approach that teaches us to eat in harmony with the seasons rather than against them. It is a model that combines nutrition, flavour and sustainability, and one that must be preserved and passed on, above all, to younger generations.

The importance of eating seasonal produce and buying from local producers;
In my kitchen, I always prioritise seasonal and locally sourced produce. When an ingredient is at its peak – authentic and full of flavour – all you need to do is treat it with respect and bring out its best through skilful preparation. Furthermore, working with local producers builds a relationship of trust and closeness that is reflected in the quality of the dish. This choice is not just a matter of flavour: it is a conscious decision that supports the local economy and reduces our ecological footprint.

How can you eat a healthy and tasty diet;
There are still those who associate healthy eating with bland or restrictive dishes. My experience suggests exactly the opposite. A balanced diet can be incredibly delicious, provided you respect the essence of the ingredients. Through carefully refined stocks, well-thought-out combinations and the clever use of herbs and spices, it is possible to create light, balanced dishes full of character. Ultimately, it is about rediscovering our connection with what is genuine. Eating well is not just a trend; it is a responsibility towards our bodies, our culture and the planet.

The importance of a healthy diet
A healthy diet is essential for keeping both body and mind in good condition. “We are what we eat”. Our bodies need to absorb vitamins, minerals, proteins, fibre and healthy fats. Furthermore, a balanced diet helps to prevent a range of illnesses. Healthy eating also contributes to good mental health, giving us energy, vitality and a sense of well-being. Investing in good eating habits helps us live longer.

The benefits of the Mediterranean diet
The Mediterranean diet is considered one of the healthiest diets in the world, based on foods typical of the Mediterranean region, such as olive oil, vegetables, fruit, whole grains, fish and seafood.
It provides healthy fats, antioxidants and fibre. It also promotes a balanced and tasty diet, incorporating fresh and readily available foods.

The importance of eating seasonal produce and buying from local producers
Eating seasonal produce means choosing fresh food that is at its peak in terms of ripeness and flavour. Furthermore, seasonal produce is generally cheaper, as it does not need to be imported or stored. Buying from local producers has several advantages, including supporting the local economy, reducing your carbon footprint and encouraging sustainable farming. By choosing local produce, you also contribute to the preservation of biodiversity and the environment, as many producers adopt more responsible farming practices.

How can you have a healthy and tasty diet
By combining fresh, varied and well-prepared foods.
The secret lies in variety and in adapting dishes to your personal taste, without compromising on essential nutrients. What’s more, you can and should use herbs and spices to season your food – this makes meals tastier without needing to overdo it on salt or sugar. Planning your meals is an excellent habit; we’re all very busy, and having everything planned keeps us on track. And of course, using fresh ingredients and preparing food simply – not everything has to take ages to prepare to be tasty.

The Mediterranean diet is part of our identity; it forms part of our culinary heritage and is something we follow instinctively. Although there are some culinary schools of thought that argue that the Atlantic diet best represents the traditional cuisine of the north of the country, I think it is undeniable that the foundations of Mediterranean cuisine are deeply rooted in our own culinary traditions.

Vegetables – particularly soups and salads – and fruit, which is often served as dessert, form part of our everyday diet. Carbohydrates such as bread, rice, pasta and potatoes – which are sometimes even combined – as well as beans and chickpeas, feature heavily in our cuisine. And, of course, olive oil is an essential ingredient in the preparation of all other dishes.

Nowadays, with the improvement in socio-economic conditions, we eat far more meat and fish than this diet recommends, but we can still say that the basic principles remain the same.
The truth is that during the many years I worked in the restaurant industry, the need for consistency and regularity in the products offered to customers was a priority, which meant that the seasonality of food was not particularly relevant. Supply chains ensure that everything is available at all times.
However, in recent years, the issue of local suppliers and choosing seasonal produce has become a challenge that is both relevant and important to me.

Later, when I took on the challenge of running the canteen at Quinta de Ventozelo, all of this became a reality. In the farm’s vegetable gardens, we follow the changing seasons and view them as challenges to harvest precious culinary resources from nature, whilst respecting their optimal ripening time and freshness, with the aim of providing the very best produce to our customers.

Furthermore, we have managed to forge partnerships with a number of local suppliers who develop products that stand out in terms of flavour and Portuguese culinary heritage.  
Choosing the ingredients is the first step; minimally processed ingredients from low-intensity farming are naturally tastier and healthier. We have also been keen to reduce the amount of animal protein in our dishes and to give greater prominence to vegetables.

To cook more healthily, the advice is to cook as simply as possible. This way, most of the essential nutrients are preserved. Be moderate in your use of fats, always opting for olive oil, and use salt sparingly. To bring out the flavour, make the most of aromatic herbs.    
  

Diet is a fundamental part of our health and wellbeing. What we put on our plates every day influences our energy levels, concentration, growth and even our mood. That is why it is essential to learn how to make balanced dietary choices that look after not only ourselves, but also the planet.
The Mediterranean and Atlantic Diet is an excellent guide for our meals. Rich in fruit, vegetables, whole grains, pulses, fish, meat, olive oil and nuts, it promotes a varied, tasty diet packed with health benefits. Following it helps prevent disease and ensures a longer, more active life.
Another important aspect is valuing seasonal produce and local producers, as well as sustainability. Seasonal foods are more nutritious, fresh and flavourful, as are certain animal-based products that are often overlooked in our daily diets today; some of these are rich in collagen, iron, folic acid and vitamins A, D and K, amongst others. We must not forget that whenever an animal or vegetable is consumed, we must make the most of its nutritional value. Furthermore, when we buy directly from farmers in our region, we are supporting the local economy and reducing the environmental impact associated with the long-distance transport of goods.
Eating healthily does not mean giving up the pleasure of eating. On the contrary: cooking with fresh, simple, seasonal ingredients can be a real journey of flavour discovery. It is possible to enjoy balanced, delicious and creative meals that please the whole family, whilst at the same time preserving the essence of our culinary heritage at the table.
Pupils, teachers and families play a key role in this change. Food literacy begins at home and continues at school: the more information we have, the more informed our choices will be. Together, we can build habits that promote health, respect the environment and celebrate the traditions of our food culture.
Eating well means looking after the present and preparing for the future.

I believe that healthy eating is essential for our well-being and should be a natural and balanced part of our daily lives.
I draw a great deal of inspiration from the principles of the Mediterranean diet, which emphasises fresh, seasonal and minimally processed foods. Simple choices show that it is possible to enjoy tasty, nutritious meals whilst respecting the ingredients and their essence.

My tip is to always have some stock ready at home. You should have enough left over from this batch for other recipes; simply freeze it and you’ll always have stock ready to use. Do the same with fish, meat or other poultry, using up leftover vegetables, peelings and the stalks of herbs as well.