Homemade Enchilada Sauce

I haven’t been posting as often as I would like to because I am currently in the process of moving to London which is very exciting, if not a little bit stressful. Even though I haven’t been posting, I have still been cooking (of course) and I have lots of new recipes that I’ll be putting up in the coming weeks!! Hopefully I’ll be back to posting regularly by next week!

I know that I’ve called this an enchilada sauce but it can just as easily be added to pasta or other dishes that need a bit of a kick. This is a really basic recipe but I find that most people buy pasta sauces, instead of making their own, and there are usually lots of nasty surprises in those ready made sauces (mainly salt and hidden calories). You can make a batch of this on Sunday and have it in the fridge for the week or you can reduce the amount you make and make single servings. I will be using this sauce in the next two recipes that I post just to show you how diverse it is.

Ingredients:

Makes approx five 150g servings

enchilada sauce ingredientsTwo 400g tins of chopped tomatoes

Half a Tbsp of olive oil

Juice of half a lemon

4 Minced garlic cloves

2-4 Tbsp Cayenne pepper (keep tasting!)*

Black pepper

Pinch of salt

*NOTE: Cayenne Pepper is technically a chilli powder. It’s actually 100% chili powder, while labelled chili powders are often a mix of chili powder along with other spices. Those spices can include oregano or cumin, among many others. So the flavor of each can be unexpectedly different from one another. Depending on what flavour you’re going for (or how spicy you like your sauces) you can use chilli powder if you prefer.

Method:

Chop up your onion, peel your garlic cloves and cut your lemon in half, ensuring the pips have been removed. Don’t worry if your onion isn’t chopped finely, we will blend the sauce later.

enchilada sauce choppedAdd half a Tbsp of olive oil to a frying pan and heat over a medium heat. Once you can feel heat over the pan, add your onions, minced garlic cloves, pinch of salt and a generous amount of black pepper. Cook until onions are translucent.

enchilada sauce cookingLastly, add two tins of chopped tomatoes with the juice of half of the lemon. Stir until combined and then add 2-4 Tbsp of Cayenne Pepper and cook for a further 5 minutes. I keep tasting the sauce until I get the heat/spice I want from it. You can further add black pepper or another pinch of salt here if it’s not what you’re looking for.

enchilada sauce finishedLet your sauce cool and then transfer to a blender and blend until you get the consistency that you like. I like a chunky sauce so I usually only give it a quick whizz with the blender.

As I said at the start, you can keep your sauce in the fridge for a week and keep using it for whatever dishes need a bit of  kick!

 Nutritional Information (per 150g sauce – 1 serving):

48kcal; 7g carbohydrates; 2g fat; 2g protein; 1g fibre

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Hell & Back – Nutrition tips for Race Day

I started this post on Thursday when I was snowed in at the office, looking out the window and cursing my decision to sign up for Hell & Back this Sunday…….However cold and miserable the day may be, it will be for a very good cause. I’m taking part in the 10km adventure race Hell & Back with a team from work for Irish Autism Ireland and so far we have raised a whopping 1200euro!!

HellNBackHellnBack2

These races are SO popular so I thought it might be a good idea to post on what your diet should look like leading up to an endurance adventure race, like Hell & Back. As you can imagine, running an adventure race like Hell & Back will increase your calorie needs and to ensure that you have optimal energy stores for the race and to beat early fatigue on the day, you should pay attention to your diet the day before the event, the day of the event and the day after the event.

Carbohydrate

carb loadingCarbohydrate (CHO) is the most important fuel for endurance exercise. Carbohydrates are stored in your muscles as glycogen but the stores are short lived and need to be replenished daily. It is important that you have high carbohydrate (low fibre) meals with the addition of protein the day before the event, the day of the event and the day after the event. In terms of recovery, the sooner you can get carbohydrates into your system after the event, the better because the faster the muscle glycogen stores are replenished after exercise, the faster the recovery process and theoretically the greater the return of performance capacity. The first 30minutes – 24 hours after finishing the event is when your muscles are most permeable to (ready to absorb) carbohydrates and nutrients so that they can begin to rebuild from the stress they have just endured. If you plan your recovery meal/snack right it can help to prevent further muscle breakdown and can help to ensure that your muscles and liver absorb the optimum amount of carbohydrate and store it high CHOas glycogen. If you do not include a recovery meal your body can stay in the catabolic state that it was in during exercise i.e. continue to further breakdown muscles resulting in increased muscle soreness in the hours and days following the event.

If you look at the chart to the left you can see that a high CHO diet results in higher muscle glycogen stores. So your meals leading up to the event (and after the event) should be primarily based on carbohydrates. Aim for 1-4g CHO/kg body weight. So if you are a 65kg female, you should have at least 65g of carbohydrate in your main meal before the event. Be sure to consume carbohydrate in the 30mins – hour following the event. Below is a table of commonly eaten foods and their carbohydrate content.

cho

Protein

Most people would think that protein is the most important macronutrient for exercise but it is carbohydrate that is your main

proteinfuel source. The addition of protein to your recovery meal/snack after the event will help your cells absorb more carbohydrate. Research has found that adding a small amount of protein—approximately 15 to 25 grams—to the pre and post event meal will speed your muscle recovery. Consuming protein in addition to carbohydrate will help repair muscles and will help to increase the amount of protein in your muscles. Eating too little protein or none at all would mean that you are not allowing your muscles to rebuild or repair after the event. Examples of good sources of protein:

Egg whites: ~4g whole egg white

Portion of lean beef: 22g per 85g serving

Portion of lean chicken: 25g per 100g serving

Tin of tuna in brine: 24g protein

Small tin of beans: 10g protein

A note on hydration:

It has been shown that as little as 2% dehydration (≥ 2% loss of bodyweight due to exercise-induced dehydration) can reduce your endurance capacity and potentially impair performance! Dehydration does this by increasing cardiovascular stress, HYDRATEincreasing your body’s consumption of carbohydrates (your precious fuel stores) and also impairs your temperature regulation. For these reasons, it is important to be adequately hydrated leading up to the event and especially on the day of the event. Fluid intake of 1L/hr is realistic to offset fluid loss (as long as climate is not too hot) and try to consume the recommended daily fluid intake of 1.5-2L a day the week of the event.

On the day of the event hydration should be as follows:

  • 2 hours to go: Sip on 8ml/Kg body weight – usually = 500-600mls of an isotonic sports drink from 2 hours to go and continue until go time
  • one hour to go: A cup of unsweetened black coffee can help to delay the early onset of fatigue/ glucose jellies
  • During exercise >60mins: Water and sports drink, sip constantly throughout

 Caffeine:

CAFFINWIt has been suggested in the past that caffeine may contribute to dehydration through exerting a diuretic effect (increased water loss through urine) however there is a body of more recent evidence to suggest that this is not the case. Evidence suggests that caffeine improves endurance. 6mg/kg caffeine taken 60mins prior to the event ( 300mg for a 65kg woman – equivalent to an unsweetened large cup of brewed coffee or a venti Starbucks Americano) or 1.5mg/kg taken in divided doses throughout an intense workout has been shown to benefit performance (e.g. 4 caffeine containing sports gels over two hours). Caffeine’s side effects include laxative effects, trembling and anxiety. If you are sensitive to caffeine it would probably be best to avoid it to ensure that you do not have any negative side effects during the event.

Day before the race:

It is probably best to have your main meal at lunch time and your smaller meal for dinner so you have plenty of time to digest.

  • keep calmBreakfast can be any of the high CHO foods mentioned above with low fat and moderate protein combination.

Example:

  •  A large bowl of low fibre cereal, 1 banana and 1 glass of orange juice
  • Lunch and Dinner should be low in fat and fibre to prevent abdominal cramping during your event.

Example:

  • Beans on toast with orange juice
  • 2 rounds of sandwiches, a large piece of fruit with jaffa cakes
  • Spaghetti with pasta sauce and lean chicken with a glass of orange juice.

 On the day:

You should have a high carbohydrate, low fat, low fibre meal 2-3 hours before the event, for example:

pre race1 Large bowl of cereal (muesli/porridge/cornflakes) with low fat milk, 1 large banana and fruit yoghurt

OR..

4 slices toast and jam, glass fruit juice and a fruit yoghurt

OR..

4 stack of pancakes with syrup plus 1 pint of milk

OR…

2 rounds of Sandwiches, ham/chicken/tuna filling, 2 satsuma /1 banana plus 5 jaffa cakes

AVOID:

New foods; high fibre foods (bran); large quantities of meat >100g;large quantities of caffeine;

 Pre race:

  • Extra snacks can be taken before the race to boost your carbohydrate stores (cereal bars, isotonic drinks/yogurts).
  • Ensure you start the event fully hydrated. A general guide is slowly sip on 400-600ml in the 2 hours leading up to the event.

During the race:

STARTBecause Hell&Back is not really about winning, I don’t think this is entirely relevant. There are hydration stations throughout the Hell&Back racecourse but I don’t think there is many opportunities to eat while wading through a smelly swamp or river. This advice would be better for a more competitive adventure race like Gaelforce:

  • Take 30-60g of carbohydrate every hour e.g. 600 – 1000ml isotonic drink, 1.5-2 packets gels or 40-75g dried fruit (or a combination of these).
  • Fluids – a general guideline is to drink 150-200ml every 15 minutes. The aim is to lose no more than 2% of your body weight during exercise (e.g. 1.5kg for a 70kg person).

After the race – Recovery

  • Ensure a snack or meal high in carbohydrate and protein is taken within 30 minutes of finishing the race. Examples include:

finished

  • Flavoured milk, apple and muesli bar
  • 600ml sports drink and cereal barBanana and low fat fruit yoghurt
  • Breakfast cereal, low fat milk and dried fruit
  • Sandwich/roll/wrap filled with chicken/ham/egg/tuna
  • Jacket potato with tuna/baked beans/low fat cheese
  • Baked beans/spaghetti on toast

Make sure to take high carbohydrate meals and snacks for the next 24 hours after the race.

Good luck!!!!!

10 Nutrition Myths That You Should Ignore

1. Carbohydrates will make you fat FALSE_-_Google_Search

carbs make you fatCarbohydrates have received very bad press in recent years and many popular weight loss diets such as Atkins, South Beach, and Paleo haven’t helped. There is nothing inherently fattening about carbohydrates. They provide the same amount of energy/calories per gram as protein (4kcal per 1g). Eating more calories than you use, regardless of whether they come from protein, fat or carbohydrates, will make you fat.

However, certain types of carbohydrates are less nutritious than others. Consistently loading up on sugary, processed carbohydrates such as fizzy drinks and sweets, white bread and pasta can increase your risk of becoming overweight and developing health conditions such as diabetes and heart disease. But cutting out the so called “good carbs” such as vegetables, whole grains and beans, will mean that you are missing out on your body’s main source of fuel along with all the vitamins, minerals, fibre and whole grains that naturally occur in these foods.

In terms of weight loss, for many people, a low-carb diet may be harder to stick to in the long run and may have no difference in long term weight loss. A recent study published in The Journal of the American Medical Association compared weight loss among overweight and obese adults who were following different popular weight loss diets. The study concluded that significant weight loss was observed with any low-carbohydrate or low-fat diet however, the difference in the amount of weight loss between the diets was small. The paper supports the practice of recommending any diet that a patient will adhere to in order to lose weight. So in terms of weight loss, the best diet is the one you can stick to whether it’s Paleo, South Beach, Atkins etc and in terms of carbohydrates making you pile on the pounds, you should look and the types and amounts of carbohydrates that you’re eating.

2. Drinking lemon water will speed up your metabolism and help you lose weight: FALSE_-_Google_Search

lemon water Drinking lemon water may taste better than regular water but there is no clinical evidence to suggest that lemon water will boost your metabolism. Some caffeine containing foods may speed up your metabolism for a short period of time but this does not cause weight loss. Drinking plenty of water (1.5-2Litres daily) is required for normal bodily function and will help you to regulate your appetite, which of course can play a role in weight loss, and prevent constipation. For a little flavour boost, some lemon can be used. More accepted ways of speeding up your metabolism include: eating regular low fat, high fibre meals; being more physically active and including weight based/resistance exercise in your weekly physical activity (at least twice a week).

3. Eggs are bad for you: FALSE_-_Google_Search

eggsThis is one of the worst nutrition myths out there because eggs contain a huge range of vitamins and minerals, some of which are otherwise difficult to source from the diet. A perfect example is vitamin D, with the majority of the Irish population lacking in this fat-soluble vitamin. The Irish Adult Nutrition Survey reported a mean daily intake in Irish men and women  (18 – >65 years ) of 4.3mcg when the recommended daily requirement is 10mcg! The yolk of a single boiled egg will provide you with 10% of your daily vitamin D requirements. It is important to note that almost all of these vitamins and minerals are found in the yolk of the egg as the white of an egg is purely protein. The white of an egg contains an excellent quality protein and is deemed one of the best in terms of biological value. Biological value is the amount of protein absorbed from the source. In recent years, eggs have been accused of contributing to cardiovascular disease because of their saturated fat content. In fact, eggs primarily raise the “good” cholesterol and are NOT associated with increased risk of heart disease. A meta-analysis published in 2013 showed that higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease in otherwise healthy individuals. It is always best to purchase free range eggs and if you can, Omega-3 enriched are the most nutritious. In terms of weight management, a study published in the International Journal of Obesity concluded that the inclusion of eggs in the diet may offer a nutritious supplement to enhance weight loss.

4. Fresh fruit and vegetables are better than frozen or tinned vegetables: FALSE_-_Google_Search

freshvsfrozenBy the time fruit and vegetables are consumed at home, whether fresh or frozen, the nutrient content is similar or more nutritious in frozen fruit and veg when compared to fresh. Frozen vegetables are frozen within hours of being picked during their peak time of freshness and nutrition. The method of cooking however will determine how you get the most from these foods. Avoid boiling your vegetables where you can, as water-soluble vitamins can leak out of the foods into the water that you ultimately dispose of.

5. Eating after 7pm will make you fat: FALSE_-_Google_Search

eating late There is absolutely no evidence for this. Calories are calories and it doesn’t matter what time you eat them. What is important is the total amount of calories you eat vs. the total amount of calories you use/burn in a given day, not the time of day you eat those calories. Eating any extra calories above what you need may be stored as fat regardless of the time of day they are consumed.

6. Low fat products are always the best products to buy: FALSE_-_Google_Search

fatfreeThere are lots of low fat products on the market that are healthy to eat in moderation and that will be very helpful in weight management but you need to be aware that once fat is removed or reduced, taste is affected. To compensate for taste, a lot of low fat products will have added artificial sweeteners or added sugar, which of course increases the calorie content of the food. The terms “fat free” or “0% fat”, on a label does not necessarily mean that an item is healthy. Check the label before you buy a low fat product and pay attention to the sugar content per 100g. Use the guide below to help choose a low sugar product:

  • LOW SUGAR: No more than 5g of sugars/100g (solid foods) or 2.5g of sugars/100ml (liquids).
  • HIGH SUGAR: Greater or equal to 10g of sugars/100g for solids or liquids.

 Find a happy medium between these two amounts, favouring the lower end of the scale.

7. Red meat is bad for you:FALSE_-_Google_Search

MEAT_IS_BAD_FOR_YOU_-_Google_SearchThe World Health Organisation has stated that high consumption of red meat and especially processed meats are associated with an increased risk of stomach and colorectal cancer and this has perhaps contributed to the myth that red meat is bad for you. When eaten in moderation and as part of a healthy diet, lean cuts of red meat are an excellent source of high quality protein, B vitamins, fat-soluble vitamins and haem iron, which is the most easily absorbed type of iron from the diet. Iron is essential for circulating oxygen around all of the cells in your body. When you are in the supermarket shopping for red meat, pick meats that are deep red with a small amount of marbling/fat (little bits of white amongst the red).

8. Gluten will make you put on weight and so you should follow a gluten free dietFALSE_-_Google_Search

gfOnly one in 100 Irish people will suffer from coeliac disease which requires a life-long gluten free diet. For these people, removing gluten from their diet will make them feel better and more energetic but only because they were sick from being unable to digest the gluten protein before. Individuals who do not have medical needs to avoid gluten shouldn’t feel the same benefit if they remove gluten from their diet. If you think about it logically, coeliac disease is an autoimmune condition where the body cannot digest gluten, a protein found in wheat, rye and barley; it’s marked by damage to the small intestine that leads to deficiencies because nutrients cannot be absorbed. Malabsorption of nutrients would mean that those nutrients are not metabolized and so those calories are not absorbed, resulting is weight loss (not weight gain), one of the symptoms of coeliac disease. Gluten free foods are quite expensive and so unless medically indicated, there is no need to spend excess money on foods that will give you no nutritional benefit.

On another note, just because a food claims to be “gluten free” this does not mean it is healthier or is low in calories. in fact, many gluten free products have extra sugar added to compensate for their taste and texture. Many celebrities, such as Miley Cyrus, have followed a gluten free diet and have praised it for helping them shed the pounds. It is not the gluten protein itself that will cause weight loss, it is limiting your diet. If you want to lose weight you shouldn’t eliminate an entire nutrient like gluten and it’s associated food group. Save your money and concentrate on including 60-75mins a day of moderate exercise and creating a calorie deficit, while eating real foods and proper portion sizes. If you feel that you are gluten intolerant or think that you may have coeliac disease, don’t self-diagnose. Get a nutritionist or dietitian involved to ensure you are not at risk of nutritional inadequacies.

9. Microwaves kill all nutrients: FALSE_-_Google_Search

microwavesAll forms of cooking reduce nutrient values in foods. The longer and hotter you cook a food, the more you’ll lose certain heat and water sensitive nutrients, especially if you add water, as water-soluble vitamins can leak out of the food. Vitamin C and some B vitamins (thiamin) are particularly sensitive. Microwave cooking often cooks foods more quickly so it can actually help to minimize nutrient losses. A review published in the Journal of Nutrition Health and Food in 2009 showed that the greatest losses were with boiling or pressure cooking foods. If you are microwaving foods, do not microwave your food in plastic containers unless they specifically state that they are microwave safe. This is because some harmful chemical compounds may leak into your foods when heated. Also be aware that microwaves can cook foods unevenly so you should stir your food while cooking it and use a microwave with a rotating shelf.

10. It is important to regularly detox by fasting or by juicingFALSE_-_Google_Search

fastingYour body has its own system specifically designed to remove toxins—namely, the liver, kidneys and spleen. There is no evidence to say that fasting or consuming only juice for a period of time makes them do this job any better. Juicing or detoxing are very strict regimes and usually limit individuals to consuming fruit and vegetables only. There is a danger that if followed long term you may miss out on important nutrients that are found in all of the foods you are limiting, risking nutritionally inadequacies. Side effects from fasting or juicing include fatigue, weakness, dizziness and constipation. Juicing is not recommended for weight loss as it does not teach individuals how to make healthy food choices necessary for long-term weight loss. the truth is, the faster you lose weight, the more likely it is water-weight and thus the quicker it’s regained.

Introduction to the Irish Healthy Eating Guidelines

new year, new meNearly half of Irish people plan to make a New Year’s resolution with health, weight loss and well-being top of their list of aspirations, according to a new Ipsos MRBI poll undertaken on behalf of Motivation Weight Management (MWM). Listening to the talk around the office this week I can see that statistic in action. The buzz words in the canteen are “paleo”, juicing, “carb free”, dairy free and gluten free.

Paleojuicing

 

 

 

 

While it is absolutely fantastic to have health at the top of your agenda, I think first and foremost you need to understand what it is to eat healthy so that you can then feel empowered to make healthier choices for yourself rather than relying on a temporary diet for guidance. Instead of reading magazines and becoming an expert on fad diets, why not have a look at what the healthy eating guidelines are and become an expert at maintaining a well balanced diet combined with an active lifestyle. Once you have done that there should be no need for you to banish food groups, take nutritional supplements or to drink a vat of lemon water every morning with a spoonful of cider vinegar to “kick start your metabolism”.

I am not condemning a gluten or dairy free diet if that is what suits you, or of course if it is medically indicated. I am rather advocating a sustainable, inclusive diet that does not risk nutrient inadequacies by excluding food groups or does not require you to spend extortionate amounts of money on gluten-free foods, organic foods or food alternatives. If you are on a weight loss diet you might be interested to know that in future blog posts I will go into the scientific evidence for the different weight loss/health diets that are popular in the media and the benefits or disadvantages of each.

Healthy eating guidelines are developed to explain how to get all of the essential nutrients such as fat, protein, carbohydrates, vitamins and minerals in the correct amount to maintain optimum health. In Ireland, the Food Pyramid is used to communicate the healthy eating guidelines developed for the healthy Irish population, with the most up to date version published by the Food Safety Authority of Ireland (FSAI) in 2012. Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within an appropriate calorie range for your age, gender and physical activity level.

The Food Pyramid

Screenshot_08_01_2015_22_58

How many calories do you need a day?

Your daily calorie requirement will depend on your age, body size, gender and the intensity of activity that you do each day. For example, men will generally need more calories than women, taller/bigger people will require more calories than smaller people and of course younger people will also need more calories and nutrients than older people, especially during growth spurts. Have a look at the table below to find out what calorie range you are in.

calories

active

sedentary

NOTE: If you are looking to lose weight, you should include at least 60-75 minutes of moderate activity every day. I will write about weight loss in the coming weeks.

Following the Food Pyramid serving recommendations will help you to eat within your calorie range as well as providing you with the correct amount of nutrients (this excludes those who are pregnant, breastfeeding or who are sick). Have a look at the table below to see how many servings/day of each food group you require:

Serving sizesDaily serving sizes

butter

For reduced fat spreads and oils, the recommended portion size is a single serving size that you would be given in a café. Use one packet for two slices of bread.

200ml cup

The FSAI recommend the use of a 200ml disposable plastic cup to guide you in the serving sizes, examples of servings below use this 200ml cup as a measure. There is no harm in having one of these in your kitchen to help you measure out your servings.

palm of hand

For meats, fish and poultry, it is recommended to use the palm of your hand, excluding finders and thumb, to guide you in a serving size for the day. Most of this sizing should be used as your main meal, with the remainder for your light meal.

 

teaspoon

A regular 5ml teaspoon should be used as a serving size for jams, marmalade, peanut butter or honey.

 

 

The Food Pyramid Groups

  • High fat, high sugar foods: Foods in this group are your sweets, cakes and biscuits. We all know that we should limit consuming from this category as these foods are high in calories, fat, salt and sugar. Excessive consumption of these foods can contribute to cardiovascular disease, overweight and obesity along with the associated consequences.
  • Reduced fat spreads and oils: Fats are necessary in the diet in small amounts. All types of fats and oils are very high in calories. While it is true that some fats and oils help to protect against heart disease, they are just as high in calories as other more harmful fats and oils. Choose reduced fat monounsaturated and polyunsaturated spreads and when cooking boil, bake, steam or grill your foods.
  • Protein: Protein is needed to maintain the body and support growth. Lean red meat and poultry and oily fish are the best options. Oily fish is a rich source of vitamin D and is the only food that provides two special Omega-3 fatty acids called EPA and DHA. EPA and DHA protects against heart disease. DHA is also important during pregnancy for the baby’s brain and eye development. The best types of oily fish are salmon, mackerel, herring and trout.

Screenshot_09_01_2015_00_27

  • Dairy: Milk, yoghurt and cheese provide protein and calcium which is needed alongside vitamin D for good bone health. As products from this group can be quite high in saturated fat, it is better to choose low fat varieties of milk, cheeses and yoghurts, with no added sugar.

Screenshot_09_01_2015_00_11

  • Fruits and vegetables: these are nutritious low-fat, low-calorie foods and eating more helps to achieve the nutrient intakes within the calorie goals. This is the one group where MORE is better!

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  • Carbohydrates: These foods should provide the main source of calories and carbohydrates in the daily diet. It is recommended that 45 to 65% of daily calories should come from carbohydrates. Brown is best – Choose wholemeal where possible. High fibre foods help protect against bowel diseases such as colon cancer.

Carbohydrates

General tips for Eating Healthy:

  • keep-calm-and-eat-healthy-22Portion sizes – watch that you are not overeating. Use the portion size reference given above for the different food groups as a guide.
  • Variety makes things interesting so make sure you have lots of choice of foods from the five groups.
  • Plain wholemeal breads, cereals, pasta, potatoes and rice provide the best calories for a healthy weight. Base your meals on these with plenty of fruit, vegetables and salad.
  • Eat plenty of coloured fruit, salad and vegetables – Aim for at least 5 a day.
  • Choose lean meat and poultry including fish (oily fish is best). Remember, peas, beans lentils are a good alternative source of protein
  • Read your food labels – I will post on this next week so you can easily read food labels and understand what you are putting in your shopping basket
  • Don’t be distracted while you are eating, e.g. watching TV, pay attention to when you are full. You don’t HAVE to clear the plate.
  • Drink plenty of water, 8-10 200ml cups of per day (1.5-2Litres of water today) and more if you are exercising. This will keep you hydrated and ensure that your body does not think it is hungry when it is just thirsty.
  • Be physically active! Find something that you love to do – walking your dog, swimming, a team sport.
  • Always have breakfast – Those who eat breakfast regularly are more likely to snack less throughout the day and are more likely be a healthy weight.
  • Drink alcohol in moderation! I will write a post on what ‘moderate alcohol consumption’ is very soon.

In the next few weeks I will be following up this post with advice on calorie consumption, portion control, how to read food labels, exercise recommendations, sports nutrition and I will also start a specific page on weight loss. The healthy eating guidelines and serving sizes above are suitable for everyone including those who are overweight.

Hopefully you found this introduction to healthy eating helpful! If you are interested in reading more of more posts pop your email address in the bar below to receive a notification when a new post is published on à la Maude.

References:

http://www.independent.ie/irish-news/losing-weight-is-big-new-years-resolution-for-2015-30869478.html

Food Safety Authority of Ireland (FSAI) 2011: Scientific Recommendations for healthy Eating Guidelines in Irealand.

https://www.indi.ie/news/108-new-national-healthy-eating-guidelines.html

Healthy Eating and Active Living for Adults, Teenagers and Children over 5 Years– A Food Guide for Health Professionals and Catering Services