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Healthy Diet

Get Healthy Eating!

Eating a healthy diet is common sense – it improves how you feel, improves your long term health and adds to a positive sense of self.

  • We have all had bad habits which, although may be difficult to break, are not unbreakable.                                                                                                                                                                                       
  • Becoming aware of our bad habits  is the first step on the road to change and Wanting to change them is the second ! Sitting down as a family project to investigate household eating needs to be done! Look in your presses , review your regular meals  , watch portions and see where problems may lie- can be scarry but fun!                                                                                                                 
  • In a nutshell: Three meals a day , never skip breakfast,  drink plenty of water particularly at mealtime, cut down on processed snacks , watch portions and try not to eat beyond 7 pm – oh and keep active!! Tricky initially but once the ball starts rolling it can become second nature!

Healthy food choices are key: be imaginative and work as a family- good role models are important!

  • Nuts most days – at least 25 grams. It doesn’t matter what type of nut you eat. In some studies those that ate 25 grams of nuts more than 4 days a week had a 50% lower risk of death from heart attack than the non-nut eaters.
  • Legumes and lentils (beans, peas, chick peas, dahl, soya beans) most days. Eating 25 grams daily has reduced annual rate of death by up to 8% in some studies.
  •  Vegetables, salads and fruits – AT LEAST 5 varieties (preferably 15) daily, with an assortment of different colours (red, orange, green, yellow).
  • Eat fish 2-4 times a week (including tinned fish).
  • Eat lots of olive oil. Extra Virgin is best.
  • Meats are a condiment – not the main meal! The amount of meat you eat ought to be about the size of the ‘palm of your hand’.
  • Minimise the amount of saturated fats in dairy products. Try choosing low fat versions most of the time.
  • Minimise the amount of highly refined carbohydrates you eat. – white bread, pasta, white rice. Try and aim for wholegrain carbohydrates instead. Choose carbohydrates with low glycaemic index.
  • Consider taking a quality, plant-based, effective potency multivitamin/multimineral daily, and a fish oil supplement (Omega 3 fatty acid) two-three times a day.
  • Boost a healthy diet with regular exercise 30 mins a day! 

Healthy Eating

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