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Karen Gaynor Senior Dietitian Eating for Health and Wellbeing.

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Presentation on theme: "Karen Gaynor Senior Dietitian Eating for Health and Wellbeing."— Presentation transcript:

1 Karen Gaynor Senior Dietitian Eating for Health and Wellbeing

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

3 Why is diet important? Live longer Prevent disease Manage health conditions & weight Healthy skin, hair, nails etc Energy levels Concentration Manage hunger & cravings Mood Digestive health

4 Meal Patterns…. The foundations of healthy eating Three meals per day Breakfast within one hour of waking Eat every 3-4 hours thereafter Use a snack if there’s a long gap Eat at roughly the same time each day

5 Fail to prepare, prepare to fail… MealTimeFood Breakfast Lunch Dinner Snacks Drinks

6 Six food groups Starchy carbohydrates Fruit and Vegetables Dairy foods Meat, fish, eggs, beans, peas and pulses Fats & Oils Other foods (not needed for healthy eating)

7 Top tip: Choose the right fuel High fibre, wholegrain carbohydrates Oats, wholegrain cereals Granary/wholegrain bread, whole wheat crackers, rye crisp bread Brown rice, wholewheat pasta, barley, bulgar wheat Why? Slow release energy Reduce risk of heart disease and diabetes by 30% Reduce risk of cancer of digestive tract Maintain healthy body weight

8 Top Tip: Correct your carbohydrate portion size At each meal: 60g cereal/pasta/rice/cous cous 2 medium slices of bread 200g potato (2 scoops mash/1 medium jacket/2 medium boiled potatoes) If active: increase by half Snacks: reduce by half

9 Top Tip: Increase fruit and veg Include fruit on cereal/porridge ½ plate vegetables/salad Include vegetable soup Use fruit and veg as snacks Watch portion sizes of dried fruit and fruit juices Aim 5+ portions per day Veg is lower in calories than fruit

10 Which has more calories? 200ml = 88kcal200ml = 82kcal

11 Which has more calories? 30g = 132kcal 25g = 132kcal

12 Top Tip: Get enough calcium 3 portions: 1/3 pint low fat milk 125g pot low fat yogurt 25g/1oz hard cheese 100g cottage cheese Soya alternatives

13 Top Tip: Don’t rely on red meat Alternative lean protein sources: Oily fish (twice a week) White fish Lentils/chick peas/beans Eggs Quorn, tofu Chicken/turkey Dairy

14 Top Tip: Watch hidden calories Oils, nuts, seeds, oily fish Butter, pate, spreads, peanut butter Sauces, gravies Dressings, salad cream, mayonaisse, pesto, hummous Coleslaw and potato salad Sugar, honey, jam, marmalade Energy drinks, fruit juices, smoothies Alcohol

15 Which contains more calories?

16 Top Tip: Stay Hydrated 2 litres fluid per day Water Low sugar squash Fruit/herbal teas Tea/coffee (in moderation) Watch calories in milky coffees, energy drinks, smoothies, juices and milk



19 Where do I start? 1.Pick one thing to change 2. Plan and prepare 3.Give it a go!

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

21 Breakfasts Meal Examples: 60g high fibre cereal or 40g porridge with 200ml low fat milk and a banana 4 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

22 Light Meals Meal 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

23 Main Meals Meal 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

24 Carbohydrate Protein Vegetables

25 Add plate picture

26 Snacks Sugar free jelly Diet yogurt Low fat mousse/dessert (100kcal) Piece of fruit 2 plain biscuits/1 chocolate biscuit Cup low calorie hot chocolate Frozen fruit & low fat natural yogurt 100kcal cereal bar Bowl of vegetable soup (no bread) Cup a soup Small bag of popcorn/100kcal crisps Veg 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)

27 Every little counts… Change from…To…Save… 3 digestives 180kcal2 Rich tea 80kcal100kcal 1 scoop ice cream 75g = 130kcal Diet Yogurt 125g = 70kcal 90kcal Portion of chocolate cake 295kcalFruit scone with low fat spread 175kcal 100kcal Small bag peanuts (50g) 300kcalBowl fruit salad 90kcal80kcal Packet crisps 130kcalApple 60kcal70kcal 1 can full sugar mineral 130kcalNo added sugar squash 20kcal110kcal SAVING550kcal


29 To keep you going… 1. It’ll keep me walking for? 2. It’ll keep me sitting for? (brisk walking = 350kcal hour)

30 1. A slice of brown bread Walking: 12 minutes Sitting: 42 minutes Calorie Content: 74 kcal

31 2. 15 jelly babies Walking: 50 minutes Sitting: 2 hours 50 minutes Calorie Content: 300 kcal

32 3. Packet of Maltesers Walking: 30 minutes Sitting: 1 hr 45 minutes Calorie Content: 187 kcal

33 4. A packet of crisps Walking: 30 minutes Sitting: 1 hr 45 minutes Calorie Content: 184 kcal

34 5. An apple Walking: ~ 11 minutes Sitting: 30 – 45 minutes Calorie Content: 50-80 kcal

35 6. A jacket potato Walking: 35 minutes Sitting: 2 hours Calorie Content: 218 kcal

36 7. A banana Walking: 16 minutes Sitting: 55 minutes Calorie Content: 97 kcal

37 8. A sports drink Walking: 20 minutes Sitting: 1 hr 10 minutes Calorie Content: 120 kcal

38 Why should I see a dietitian? Digestive health Weight management Heart health Medical conditions Special diets Postgraduate training in nutrition Clinical experience Continuous professional development Personalised assessment and treatment plans Registered with Irish Nutrition and Dietetic Association Prohibited from advising on personal opinion or financial benefit

39 Thank you

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