The healthy eating guide to Portugal

Sun, sea and sand - what could be better than relaxing in Portugal? The only downside to going on holiday is your healthy eating plan can sometimes go off track, which can often make you feel heavy and lethargic. While you should always treat yourself to a nice meal out or two, there are plenty of ways you can stick to a high-quality diet whilst on your travels. Rather than restricting yourself to salad every day of your holiday, make some simple adjustments to your diet with these tips to eating healthy in Portugal.

The Mediterranean Diet

Having grown in popularity all over the world, the general Mediterranean diet is known for its many health benefits. From weight loss and improved agility to reducing the risk of Alzheimer’s and heart disease, research has shown a multitude of positive advantages. When ordering or making dishes on your trip, stick to the guidelines of this diet for a healthy, balanced meal.

You should limit your dairy consumption to a moderate level and choose fish or olive oil over red meat, although this is acceptable in moderation. The main base for this diet is plant-based foods, such as vegetables, fruit, legumes and nuts. You should also opt for herbs for seasoning over salt as this is thought to help with bloating.

Local markets

Rather than going out to eat every night, opt for a villa during your stay in Portugal, such as those available from Oliver’s Travels. This means you can cook dinner yourself, using fresh ingredients from local markets to get a taste of Portugal without straying from your diet. You can recreate your favourite healthy meals with a Mediterranean twist, or pick out some traditional recipes and give them a go yourself.

Portugal is known for its rich, delicious dishes and you certainly don’t have to overindulge to enjoy them. By heading to an outdoor market, you can find fresh veggies and seafood to create one of the many Mediterranean dishes that are favoured.

Go veggie

The vegan diet is close to the Mediterranean one, just without the seafood and dairy. With red meat being classed as a Group 2A carcinogenic and processed meat as Group 1 carcinogenic by the World Health Organisation, reducing your consumption could have a multitude of benefits.

Whether you go completely veggie or give it a go a couple of times a week, it’s quite easy to find vegan or vegetarian options in Portugal. The Happy Cow app is a great tool that highlights all of the options in that area, including health shops, juice bars and restaurants

Cut back on alcohol

You may not even realise, but those cocktails you dream of sipping on are high in both calories and sugar. After just a few, you’ll end up drinking a day's worth of calories with no room left for that traditional dish you planned to tuck into. Swap them for low-calorie choices, such as a vodka soda or other spirits to cut back on calories and reduce your sugar consumption.

By incorporating some of these tips and tricks into your diet, you can indulge in the best dishes Portugal has to offer. As mentioned, you should treat yourself to a nice meal out on the occasion, just choose healthier choices using the advice above.

This article does not necessarily reflect the opinions of the editors or management of EconoTimes.