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Eating for Health and Wellbeing

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Presentation on theme: "Eating for Health and Wellbeing"— Presentation transcript:

1 Eating for Health and Wellbeing
Karen Gaynor Senior Dietitian

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…
Meal Time Food 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 = 88kcal 200ml = 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 Buy a snack pack of seeds, nuts Get portion pack of butter and low low Look up cals in regular vs light dressing

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 Vegetables Protein

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 180kcal
2 Rich tea 80kcal 100kcal 1 scoop ice cream 75g = 130kcal Diet Yogurt 125g = 70kcal 90kcal Portion of chocolate cake 295kcal Fruit scone with low fat spread 175kcal 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


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

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

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

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

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

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

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

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

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

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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