Eating well

Eating healthily is a huge part of looking after our general health and keeping ourselves well. Cooking simple nutritious meals for ourselves and our families is the best way to ensure that we meet all our nutritional needs to stay healthy.

• try to keep to regular times for 3 meals and 2-3 snack breaks a day
• try to pick healthier foods if you can. Use the food pyramidas a guide
• try these useful guides to help with portion sizes.
• put a reminder or note on the fridge and treats cupboard to make you think twice before eating outside of mealtimes
• make a list of the meals you’re going to make so it can help you plan for the week and will help when doing your weekly shopping. You can find more help with developing your food plans here here
• make sure to drink plenty of water, keeping hydrated is so important. Safefoodhave more tips on keeping your drinks healthy.
• different foods have different nutrients so if possible try to have a variety of meals throughout the week. When you are buying fruit and vegetables, try to include a range of colours (think of a rainbow) as the different coloured options have different vitamins
• use healthier cooking methods such as grilling or baking, rather than frying or roasting with oil or fat
• choose wholemeal and wholegrain breads, cereals, pasta and brown rice where possible
• try to eat five to seven portions of fruit, vegetables and salad each day. At mealtimes, aim for half of your plate to be vegetables or salad
• avoid having foods that are high in calories, sugar and fat every day. They contain very little nutrition and can be very high in calories

You can find more help with developing your food plans here.

You can find more Healthy Ireland healthy eating guidelines here.

For older adults there are some additional points to note:

• your body needs some protein at every meal – good sources are meat, chicken, fish, beans and peas, nuts and seeds and eggs
• have family or friends looking after you to get fresh food whenever they can but also add in a few of these longer life foods for your store cupboard - tuna and sardines, baked beans, cartons of chicken soup or cans of lentil soup, tinned and dried fruit, dessert rice, and custard powder
• dinner doesn't always have to be meat and 2 veg, some days it is fine to have beans, scrambled eggs or tuna mixed with sweetcorn and light mayonnaise on toast
• try to have half a litre of milk daily- on cereal, in teas and coffees, as a drink with snacks and dinner and as a dessert- custard or rice pudding. You need calcium for your bones
• hot meals and drinks help to keep you warm, so have regular hot drinks and eat at least one hot meal a day if possible. Eating regularly helps keep energy levels up during winter

We all have busy lives, some of us are raising families, working full-time and there are many other competing responsibilities. Whatever your circumstances, getting tasty nutritious meals to the table quickly can be a daily challenge.

Batch cooking is a great way to get tasty nutritious meals on the table every day in the least amount of time. Setting aside time each week to cook a few meals, or simply making double the amount when you do cook and freezing whatever is leftover can save you time and money later on in the week.

Safefood have some great tips on batch cooking here.

If you are an absolute beginner, you can find some great videos on basic kitchen skills here.

Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare e.g tinned and frozen foods. Make sure your store cupboard is stocked with key everyday ingredients, for example pasta, rice, and eggs.

Safefood have lots of recipes for really nutritious, simple meals here.

Or check out their selection of really easy recipes on YouTube here.

When making your healthy eating plan make sure to include 2-3 healthy snacks per day, but don’t cut out treat foods completely, a little now and then is okay.

Follow the simple tips below to make this process a bit easier:

• try not to keep a large supply of treats at home, this just adds to the temptation
• make sure there are plenty of healthy snacks available, such as fruit, veg, cheese, nuts, and yoghurt
• don’t be afraid to say no to giving your kids treats. Make a plan to only have treats on certain days and stick to it. Find other ways of rewarding them, such as playing a game with them, taking them to the park, or allowing them to choose a movie to watch

Safefood have more useful tips on managing treats here and some great ideas for healthy snacks here.

If you do decide to treat yourself to a takeaway, using our simple tips below will help you to make a healthier choice:

• takeaway portions are often quite large and ideally should be shared between 2 people
• dishes labelled deep fried, battered or crispy should be eaten less often as these are higher in calories, fat and salt than foods that are not deep fried
• avoid nibbling on poppadoms and dips, or prawn crackers – on average, one portion of poppadoms contains over 100 calories, an average portion of prawn crackers contains over 600
• for a healthier pizza option, opt for more vegetables such as sweetcorn, peppers, mushrooms, onions, olives and so on and ask for less cheese or a low fat cheese option
• opt for a thinner crust, small or medium pizza rather than a large deep base

Cooking with your children is an ideal way to allow children to feel that they are contributing to the work of the home and for them to learn some valuable life skills. It is also an opportunity for you to have fun together as a family.

There is no exact age for starting but generally children should be encouraged to become involved with basic food preparation skills as soon as they show an interest.

Here are some guidelines to help you and your child get started:

Ideas for 3 year olds

3 year olds can help by:

• putting bun cases in a bun tray (helps develop motor skills)
• using child friendly biscuit cutters
• adding small ingredients (for example, dried fruit) to the mix and so on

Ideas for 4 and 5 year olds

4 - 5 year olds can help by:

• whisking eggs
• stirring liquid ingredients
• adding dry ingredients
• sifting flour
• rolling cookie dough

Ideas for 6 - 8 year olds

6 - 8 year olds can help by:

• measuring ingredients
• spooning the mix into cases
• kneading dough
• arranging toppings on, for example pizza / sandwich
• preparing fruit for a smoothie
• preparing small snacks and so on

Ideas for 9-11 year olds

9 – 11 year olds can help by:

• preparing baked products under supervision
• chopping fruit and vegetables
• preparing dough
• making fruity muffins
• mashing potatoes
• preparing pasta dishes
• making pizza (allow them to name the pizza, for example Paul’s Pizza!)
• using food preparation equipment under supervision