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16 October 2025

Autumn and Vaccination: Which Ones Are Essential This Time of Year?

“Eating well” is often seen as a synonym for restrictive diets, expensive superfoods, and hard-to-follow rules. But what if the answer lies in the opposite direction? A healthy and realistic diet doesn’t require perfection — it requires intention, balance, and consistency.

According to Portugal’s Directorate-General of Health (DGS), a balanced diet reduces the risk of cardiovascular diseases, type 2 diabetes, obesity, and certain types of cancer. (Source: DGS – National Program for the Promotion of Healthy Eating)

In this article, we share 5 practical tips to eat well without overcomplicating it, while respecting your lifestyle, time, and even your budget.

🍞 1. Go back to basics: the less processed, the better

You don’t need exotic ingredients or expensive products. What worked for generations still works today:

• Choose fresh, minimally processed foods: fruits, vegetables, legumes, eggs, rice, pasta, olive oil, fish, and lean meats.

• Avoid ultra-processed products loaded with additives, colorings, and preservatives.

• Keep a “healthy pantry” stocked: simple canned goods (beans, chickpeas, tuna), whole-grain pasta, oats, and nuts.

📝 A study published in The BMJ found that higher consumption of ultra-processed foods is linked to a greater risk of mortality.
(Source: The BMJ, 2019)

🍽️ 2. Plan (a little) to eat better

Lack of planning is one of the main reasons people make less healthy food choices. And no — you don’t need to prep all your meals for the week.

• Make a simple meal plan for 3–4 days.

• Cook extra portions at dinner to have leftovers for lunch.

• Keep practical snacks at home: fruit, yogurt, toast, baby carrots.

💡 A little planning = less waste, less stress, and smarter food decisions.

🥦 3. Follow the colorful plate rule

A simple way to assess meal quality is to look at your plate. The more color, the more nutrients.

• ½ of the plate: vegetables and greens

• ¼ of the plate: lean protein (fish, chicken, eggs, legumes)

• ¼ of the plate: complex carbs (brown rice, potatoes, pasta, quinoa)

📊 According to the Harvard School of Public Health, this model helps prevent chronic diseases and maintain a healthy weight.
(Source: Harvard T.H. Chan School of Public Health)

⏱️ 4. Eat mindfully and without rushing

Eating well isn’t just about what you eat, but how you eat. Mindful eating helps improve digestion, satiety, and weight management.

• Turn off your phone and TV during meals.

• Chew slowly and pay attention to the flavor.

• Respect your hunger and fullness cues — stop before you feel stuffed.

🔎 Studies show that mindful eating reduces overeating and improves your relationship with food.
(Source: Appetite Journal, 2014)

🍫 5. Allow yourself small pleasures — in moderation

Yes, you can eat healthily and still enjoy chocolate, pizza, or dessert. Total restriction often leads to cravings and guilt.

• Aim for balance: 80% of the time, make nutritious choices; 20% of the time, enjoy freely.

• Avoid labeling foods as “good” or “bad” — think in terms of frequency and portion size.

• Sharing dessert on the weekend can absolutely be part of a healthy lifestyle.

📣 Nutrition is a journey, not a punishment.

Conclusion: realism beats perfectionism

Eating well without overcomplicating it is a sustainable health philosophy. Forget perfectionism and embrace choices that are realistic, consistent, and adapted to your life. Remember: you don’t need to change everything overnight — one step at a time is already progress.

💡 With the Misericórdias Saúde Card, you can access free and unlimited online consultations with nutritionists and in-person medical specialists with discounts of up to 60%, helping you find your best approach to healthy eating — without extreme diets or pressure.