Chicken and Black Bean Enchilada Bake

I looovvvvveeeeee burritos and this recipe is like a cross between a burrito bowl and a healthy chicken enchilada. You can make this on a Sunday and then freeze the extra portions and use throughout the week! Tastes like burrito but without all the calories.

Ingredients:

Makes 6 servings

ingred

3 chicken breasts (with all visible fat removed)

1 can of black beans drained (approx 290g)

1 cup of homemade enchilada sauce (approx 240ml)

1 Tbsp chilli powder

half a jar of jalapeños

1 small red onion, finely chopped

170g quinoa (dry) and 1 tsp olive oil

50g low fat cheddar

50g feta cheese

2 sprays of frylight or a similar low kcal cooking spray

Methods:

Preheat a fan oven to 180°C.

First of all you will need to get all of your ingredients ready so you can ultimately combine them all:

INGRED 2

Homemade enchilada sauce: Click here for my homemade enchilada sauce. You can also buy an enchilada sauce, look out for brands that are low sodium and low sugar.

Onion and jalapeños: Finely chop and set aside

Black beans: drain, rinse and set aside.

Chicken: You can cook grill, bake poach or fry your chicken. I baked my chicken at 180 degrees celsius for 25mins. Once cooked, I cut it into cubes and set aside.

IMG_1693IMG_1701IMG_1702Quinoa: Over a medium heat, add 1 tsp of olive oil to a pan and then add your 170g dry quinoa. Stir the quinoa until it has absorbed the olive oil and then add 320ml boiling water. Bring the mixture to a boil over high heat. Once it starts to boil, lower heat to the lowest setting and simmer, covered, for 15 minutes. Turn off the heat and let the pot stand, covered, for 5 minutes. Remove the lid and fluff the quinoa with a fork. Set aside.

all in the pan

sauce in the pan

Once all your ingredients are ready add your onions to a medium heat frying pan and cook until translucent.

Add all the rest of your ingredients to the pan, combine and cook on medium heat for about 5minutes until sauce reduces.

ready for the oven

cheese

Once sauce has reduced, add mixture to baking tray and cover with feta cheese and low fat cheddar cheese.

Bake in oven at 180°C for 10-15minutes and serve with salad and avocado.

Nutritional Information per serving (with quarter of an avocado):
335kcal; 26g protein; 30g carbohydrates; 12g fat

time to eat

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Almond, Vanilla and Cranberry Granola

I LOVE granola…..LOVE IT! But I can never eat it without feeling slightly guilty as it usually contains a huge amount of sugar  and calories. This is my version of basic granola that won’t break the calorie bank.

granola side

Granola is basically cooked muesli so oats, nuts and berries are obvious ingredients. I’ve used almonds, cranberries and vanilla for this one but you could, for example, use unsalted roasted peanuts, raisins and cinnamon instead. Play around with a few variations until you find your favourite and then you can make it in big batches and store for up to a month in an airtight mason jar.

GRANOLA INGREDIENTS

Makes 680g (17 servings) 

One serving = 40g

Dry Ingredients:

 300g oats

100g almond flakes

50g milled flaxseed

4 Tbsp chia seeds

30g sunflower seeds

100g dried cranberries

50g desiccated coconut

Wet Ingredients:

2 Tbsp of rapeseed oil (vegetable oil)

1.5 Tbsp of dark molasses (or 2 Tbsp of honey)

125ml pure maple syrup

1 tsp vanilla essence

NOTE: Molasses are a by product of the refining sugar process. Molasses have a high mineral content and are a good source of magnesium, calcium, potassium, iron and vitamin B6. 

Method:

  •  Preheat your fan oven to 150 degrees celsius. In a bowl mix all of the dry ingredients, except the coconut and cranberries.

GRANOLA 2 DRY INGRED

  •  In another bowl mix up your wet ingredients – honey, maple syrup, vanilla and rapeseed oil.
  •  Combine the wet ingredients with the dry and thoroughly mix until all the dry ingredients are slightly wet and sticky.

GRANOLA 3 DRY AND WET

  • Split the mixture and spread evenly onto two baking trays/dishes so that there is lots of room for the granola to bake. If you overfill a container and then bake it, you won’t get a crispy granola (this is a mistake I have made many times). Bake your granola for 15minutes.

GRANOLA 4 BEFORE OVEN

  •  After 15minutes, remove your baking trays from the oven and then add your cranberries and coconut.

granola 5 berries

  •  Bake for a further 15minutes.

GRANOLA KILNER

  • Once cool, store your granola in airtight jars and it will keep for up to a month.
  • Serve with your choice of milk or yoghurt. I like to have a bowl of this with a small banana, pomegranate or a pear.

Nutritional Information per 40g bowl with 150ml slimline milk:

270kcal; 30g carbohydrates; 11g fat; 11g protein; 

This recipe is a good source of omega 3 and 6 fats and contains a good source of potassium, magnesium, calcium and iron.

granola finished

Paprika Roasted Vegetables with Feta and Poached Egg

I had this for my weekend brunch however, it can also make a lovely lunch or dinner. This is a low calorie meal that leaves you feeling satisfied and is super easy to make.

Ingredients:

Makes 2 servings

no1

Half a large sweet potato

100g button mushrooms

1 medium carrot

Half a large yellow pepper

1 large red bell pepper

2 medium eggs

Half a medium onion

100g beetroot

30g feta cheese

salt and pepper

1 tbsp paprika

3/4 garlic cloves

2 tsp olive oil

Method:

Chop up the mushrooms, peppers, carrot, onion and sweet potato.

n03

Add all of the chopped vegetables to a bowl and drizzle 2 tsp of olive oil over them along with some salt and pepper and 1 tbsp of paprika.

no2

Once you’ve tossed the vegetables in oil, salt & pepper and paprika, add to a baking tray and place 3/4 garlic cloves among the veg.

n04

Bake your veg at 200°C for 20-25mins until browned

n08

Once veg have been cooked, chop up 100g of beetroot and mix into the warm vegetables.

n06

n09

Separate the veg out on two plates and crumble 15g of feta on top of each plate.

Poach two eggs and place on top of the vegetables and feta.

How to poach eggs:

Boil water in a pan and add a tbsp of vinegar to the simmering water.

Using a spoon, stir the simmering water to create a gentle whirlpool.

Crack your egg into the whirlpool and cook for 3 -4 mins.

Here is a link to a BBC Good Food “How to” video.

Serve immediately.

no10

n0.12

Nutritional Information per serving:

271kcal; 27g carbohydrates; 11g protein; 13g fat.

Kinder Bueno Protein Balls

I’m not joking; these taste like the stuff in the middle of Kinder Bueno! I love having these in the fridge and grabbing one or two on the way to the gym. They’re also good to have when you get home from the gym and you’re desperately trying not to eat everything in the fridge before you make your lunch or dinner. It is important to have a post workout snack/meal at least 30minutes after a workout session to aid muscle repair and muscle glycogen storage, so these are very easy to pop into a zip lock bag and put into your gym bag.

Ingredients:

Makes 30 balls (15 servings)

PB ingreds

1 scoop of vanilla whey protein (30g)

40g porridge oats

15g unsweetened desiccated coconut

3 tbsp honey

40g dark chocolate chips (optional)

240g smooth peanut butter (you could use crunchy but I prefer the smooth texture for these)

Method:

 Measure out all of your ingredients and add everything, except the coconut, to a bowl.

PB2

Using a spoon, mix ingredients together until they are combined.
PB balls mix 2Have a clean surface/plate to put your balls on once you have rolled them out.

Run your hands under a cold tap so that your mixture does not stick to your palms.

Slowly roll out 30 balls.

You may need to run your hands under the cold tap a few times so that you can easily roll out your balls.

coconut rolling

Once you have rolled out 30 balls, measure out 15g of desiccated coconut into a small bowl and roll each ball in the coconut until they are evenly covered.

PB5

I usually store my protein balls in a lunchbox with greaseproof paper separating the layers.

It’s best to keep these in the fridge as they will keep for approx 2 weeks or you can freeze them and they will keep for longer ( approx one month). I recommend eating them within the 2 weeks as the taste is much better when they are fresh.

They also make a really good gift for a health conscious/gym bunny friend. You can get mason jars in Home Store and more for around 3 euro with some ribbon and put together a really lovely present. Below is a picture of a few Kris Kindle presents of oat protein balls and homemade granola I gave to friends at Christmas.

Nutritional Information per serving (2 balls):

157kcal; 13g carbohydrates; 5g protein; 11g fat.

PBFINAL

Chocolate Banana Bread

This is SUCH an easy recipe to make and it’s a bit of a twist on the traditional banana bread. I tend to make a batch of this when there are black bananas in the kitchen and they’re about to be thrown out. The more ripe the bananas are, the sweeter they will be.

Ingredients:

Makes 10 slices

BB start

120g wholemeal flour

1 tsp baking soda

30g cocoa powder (unsweetened is best)

3 medium ripe bananas (the riper, the better!)

1 medium egg

120g natural yoghurt

1 tsp vanilla essence

Topping:

30g peanut butter

10g walnuts/cacao nibs

Method:

dry and wet

Pre-heat your oven to 180°C

Mix all the dry ingredients together in one bowl and in another bowl, mash the bananas and add the rest of the wet ingredients

Combine wet and dry ingredients

wet

Grease a loaf tin and add your ingredients. Spread evenly in the tin.

bb before

Bake for 45mins-1 hour. When you can prick the bread with a toothpick and it comes out clean, you know that it is ready. This is a very wet mixture so the toothpick may come out gooey but that’s fine.

bb after

Let the bread cool on a rack for 10-15minutes and then spread 30g of peanut butter on top. You can use either chopped up walnuts, unsweetened desiccated coconut or cacao nibs as a topping.

bb finisged

BB finished cut aerial

Nutritional Information per slice:

120kcal; 18g carbohydrates; 3g fat; 3g protein; 

This recipe is a good source of potassium.

bb ready to eat

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.

Jalapeño and Feta Turkey Burgers

This is a healthier version of the traditional burger with with all the taste! The recipe below makes 8 servings, you can freeze whatever you don’t use and have dinner made for the week ahead!

Makes 8 burger patties

 One serving = 1 turkey burger patty

startIngredients:

450g lean turkey mince

80g porridge oats

1 garlic clove (minced)

70g feta cheese

pepper (no need for salt)

2 egg whites

200g spinach

20g of Jalapeños – you can add as much as you like if you’re a fan of spicy food or just leave them out of the recipe if you’re not.

Method:

  • Chop spinach into small pieces and remove any stalks as these will stick out of your burger patties and make them harder to form.
  • Once the spinach is chopped, combine all ingredients into a bowl and mix together with a fork or with clean hands.

prep

  • Start to shape the burger patties by scooping up a handful of the mixture to form a ball and then pressing them flat. Don’t worry if they look a bit messy, they will combine when cooked.

patties

  • To cook the burgers, I used a George Forman for about 7minutes. You can use your oven grill if you don’t have a George Forman but it might take a little longer.
  • Serve immediately on a whole-wheat bun or you can chop into pieces and have a burger bowl (salad).
  • I had mine in a round whole-wheat pitta with tomato relish and lettuce with spinach, rocket, 50g beetroot and 70g sweet corn on the side (337kcal; 52g carbs, 6g fat and 26g protein).

final

Nutritional content per single turkey burger:

130kcal; 8g carbs, 3g fat, 17g protein.

Healthy Banana Ice-Cream

MY FIRST RECIPE!!!!!

This is one of my favorites. It might sound a bit odd but it is the PERFECT substitute for a bowl of ice-cream when you’re craving something sweet:

164kcal/serving and 3.5g of fat/serving (with no toppings) vs. 270kcal/serving and 17g of fat if you were to go for a small bowl of vanilla Häagen-Dazs ice-cream.

The base for this recipe is frozen bananas. I’ve added 2 teaspoons of crunchy peanut butter this time to the frozen bananas but you can add whatever toppings you like. Just remember, the more toppings you add, the more calories the recipe will add up too.

Ingredients : Serves 2

100ml of any reduced fat milk, I chose Avonmore fortified slimline milk (40kcal/100ml serving)

2 medium frozen bananas   (105kcal/serving)

2 teaspoons of Peanut butter (59kcal/10g) – The best peanut butter to use is the Meridian brand as the only ingredients are dry roasted peanuts and salt. If you look at commercial peanut butter there are usually a lot of sugar, preservatives and palm oil added. Unfortunately all that was in the press was Kelkin but it will do for now.

5g Cacao nibs (19kcal/5g) – Not everyone will have cacao nibs in their pantry but I like the crunch they give and their bitter taste. If you don’t have cacao nibs you can try the optional toppings listed below or just have the recipe plain.

Other toppings suggestions:

  • Frozen Mixed berries – 80g (26kcal/80g)
  • 10g Cocoa powder – The best to use is unsweetened (23kcal/10g) but I use Options Belgian hot chocolate cocoa powder (40kcal/10g)
  • Chopped almonds / walnuts (Per 10g approx: 63kcal; 6g fat; 2g protein)

Method:

  • Peel 2 medium bananas and freeze overnight.
  • Once bananas are frozen, take them out of the freezer and place into your blender with peanut butter and milk. I use the Nutribullet but I have also tried this recipe in my cheap, 15 euro blender from Argos and it worked perfectly.
  • 20150109_210025
    20150109_210232Blend to the consistency that you like. I try to get it as close as possible to the consistency of ice-cream, takes about 2mins in the Nutribullet, but if you like it more runny, you can add some more low-fat milk.

 

  • Serve immediately with a choice of toppings. I’ve listed my favourite toppings above and the calorie content per one serving.

Nutritional information per serving (recipe serves 2):

164kcal; 32g carbs; 3.5g fat; 4.5g protein; 3.7g dietary fiber.

 This recipe is low-fat, high in dietary fiber and a good source of potassium.

20150109_210540

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!

Screenshot_09_01_2015_00_46

  • 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