Karen GaynorSenior Dietitian

Eating for Health and Wellbeing

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” Edward Stanley

Why is diet important?Live longerPrevent diseaseManage health

conditions & weightHealthy skin, hair,

nails etc

Energy levelsConcentrationManage hunger &

cravingsMoodDigestive health

Meal Patterns….The foundations of healthy eatingThree meals per dayBreakfast within one hour of wakingEat every 3-4 hours thereafterUse a snack if there’s a long gapEat at roughly the same time each day

Fail to prepare, prepare to fail…

Meal Time Food

Breakfast

Lunch

Dinner

Snacks

Drinks

Six food groupsStarchy

carbohydratesFruit and

VegetablesDairy foodsMeat, fish, eggs,

beans, peas and pulses

Fats & OilsOther foods (not

needed for healthy eating)

Top tip:Choose the right fuelHigh fibre, wholegrain carbohydrates

Oats, wholegrain cerealsGranary/wholegrain bread, whole wheat

crackers, rye crisp breadBrown rice, wholewheat pasta, barley, bulgar

wheatWhy?

Slow release energy Reduce risk of heart disease and diabetes by

30%Reduce risk of cancer of digestive tractMaintain healthy body weight

Top Tip:Correct your carbohydrate portion sizeAt each meal:60g cereal/pasta/rice/cous cous2 medium slices of bread200g potato (2 scoops mash/1 medium

jacket/2 medium boiled potatoes)

If active: increase by halfSnacks: reduce by half

Top Tip:Increase fruit and vegInclude fruit on cereal/porridge ½ plate vegetables/saladInclude vegetable soupUse fruit and veg as snacksWatch portion sizes of dried fruit and fruit

juicesAim 5+ portions per dayVeg is lower in calories than fruit

Which has more calories?

200ml = 88kcal 200ml = 82kcal

Which has more calories?

30g = 132kcal 25g = 132kcal

Top Tip:Get enough calcium3 portions:

1/3 pint low fat milk125g pot low fat yogurt25g/1oz hard cheese100g cottage cheeseSoya alternatives

Top Tip:Don’t rely on red meatAlternative lean protein sources:

Oily fish (twice a week)White fishLentils/chick peas/beansEggs Quorn, tofuChicken/turkeyDairy

Top Tip:Watch hidden caloriesOils, nuts, seeds, oily fishButter, pate, spreads, peanut butterSauces, graviesDressings, salad cream, mayonaisse,

pesto, hummousColeslaw and potato saladSugar, honey, jam, marmaladeEnergy drinks, fruit juices, smoothiesAlcohol

Which contains more calories?

Top Tip: Stay Hydrated

2 litres fluid per dayWaterLow sugar squashFruit/herbal teasTea/coffee (in moderation)

Watch calories in milky coffees, energy drinks, smoothies, juices and milk

Where do I start?

1. Pick one thing to change

2. Plan and prepare

3. Give it a go!

“You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.”

Julia Child

BreakfastsMeal Examples:60g high fibre cereal or 40g porridge with

200ml low fat milk and a banana4 Ryvita with 2 poached eggs and 2 grilled

tomatoes sprinkled with herbs.2 slices of wholemeal toast with low fat

spread, a diet yogurt and a piece of fruit

Light MealsMeal Examples: Open sandwich made with 2 slices of

wholemeal bread, 2 thin slices lean meat and 1/2 plate salad with 2 teaspoons of fat free salad dressing.

Vegetable soup with 2 slices brown bread and 2 triangles low fat cheese spread.

2 scrambled eggs with grilled tomatoes and mushrooms and 2 slices of granary toast

Main MealsMeal Examples:2 egg-sized boiled potatoes, 1 small

breast of chicken baked, carrots, broccoli and cauliflower with a little gravy made with granules and water.

60g of brown rice boiled, carrots, onions, peppers, mushrooms and courgettes and 2oz of lean beef strips stir-fried with soya sauce, ginger and garlic.

60g pasta boiled, served with roast peppers, courgettes, onions, mushrooms and tomatoes with mixed herbs and 1 salmon fillet grilled

Carbohydrate

Protein

Vegetables

Add plate picture

SnacksSugar free jellyDiet yogurtLow fat

mousse/dessert (100kcal)

Piece of fruit2 plain biscuits/1

chocolate biscuitCup low calorie hot

chocolateFrozen fruit & low fat

natural yogurt100kcal cereal bar

Bowl of vegetable soup (no bread)

Cup a soupSmall bag of

popcorn/100kcal crispsVeg sticks and low fat

hummous/tatziki/cream cheese

2 crackers with 1 triangle of low fat cheese

2 oatcakes low fat cream cheese and tomato

10 olives (brine)

Every little counts…

Change from… To… Save…

3 digestives 180kcal 2 Rich tea 80kcal 100kcal

1 scoop ice cream75g = 130kcal

Diet Yogurt125g = 70kcal

90kcal

Portion of chocolate cake 295kcal

Fruit scone with low fat spread 175kcal

100kcal

Small bag peanuts (50g) 300kcal Bowl fruit salad 90kcal 80kcal

Packet crisps 130kcal Apple 60kcal 70kcal

1 can full sugar mineral 130kcal No added sugar squash 20kcal 110kcal

SAVING 550kcal

To keep you going…1. It’ll keep me walking for?

2. It’ll keep me sitting for?(brisk walking = 350kcal hour)

1. A slice of brown bread

Walking: 12 minutes

Sitting: 42 minutes

Calorie Content: 74 kcal

2. 15 jelly babies

Walking: 50 minutes

Sitting: 2 hours 50

minutes

Calorie Content:

300 kcal

3. Packet of Maltesers

Walking: 30 minutes

Sitting: 1 hr 45 minutes

Calorie Content:

187 kcal

4. A packet of crisps

Walking: 30 minutes

Sitting: 1 hr 45 minutes

Calorie Content:

184 kcal

5. An apple

Walking: ~11 minutes

Sitting: 30 – 45 minutes

Calorie Content: 50-80

kcal

6. A jacket potato

Walking: 35 minutes

Sitting: 2 hours

Calorie Content:

218 kcal

7. A banana

Walking: 16 minutes

Sitting: 55 minutes

Calorie Content: 97 kcal

8. A sports drink

Walking: 20 minutes

Sitting: 1 hr 10 minutes

Calorie Content:

120 kcal

Why should I see a dietitian?

Digestive healthWeight

managementHeart healthMedical conditionsSpecial diets

Postgraduate training in nutrition

Clinical experienceContinuous

professional development

Personalised assessment and treatment plans

Registered with Irish Nutrition and Dietetic Association

Prohibited from advising on personal opinion or financial benefit

Thank you