Any conversation about health and nutrition generally starts with what we eat. While many of us know the basics of a healthy diet, it can be difficult to commit to eating well all the time – which makes the idea of getting a nutrition boost from a daily tablet or sachet very appealing.

According to a 2024 National Adult Nutrition Survey, 52% of Irish adults aged 19-64 and 59% of adults aged 65+ consume food supplements.

In Europe, the market is projected to reach a staggering $50bn by 2032. Clearly, this is big business and it’s worth keeping in mind that some supplements and wellness products may lack the research to back up the claims on the labels.

“Some people’s supplements cost more than their gym membership,” says Orla Walsh, registered dietitian and founder of Orla Walsh Nutrition. “Their supplement might never have been tested; it might not be doing anything [for them]. Whereas we know that the gym membership, if used, will have an astronomical benefit on their quality of life and how long they live.”

That’s not to say quality supplements don’t have a valuable role to play in a healthy lifestyle, Orla explains.

“There is a lot of confusion about what is healthy now. You will hear people say you can get everything you need from a balanced diet, and that’s simply not true.

“There are loads of instances when supplementation can be useful. For example, we have women who are becoming anaemic, and supplementation is often required to fill up that iron tank.

“If it’s between Halloween and St Patrick’s Day in Ireland you need to be taking vitamin D. Certain medications can make people more at risk of vitamin and mineral deficiencies. And there is also the simple fact that sometimes we supplement something because yes, you can get it in food, but not at the level that will benefit you for a particular reason.”

If you’re looking to improve your nutrition, Orla’s advice is to firstly talk to a dietitian, as they can identify what will benefit you the most. “Nutrition is a science, not an opinion,” she says. “That said, eating is a behaviour, so the job of registered nutritionists and dietitians is to make it more straightforward for people.”

Orla believes people should look at going to a dietitian like going to the dentist for a check-up and notes that visits to dietitians are often covered by health insurance.

“I think everyone will agree that what we eat and how we live has a massive impact on not just how long we live, but our quality of life too. Diet can have a central impact on the management of conditions and diseases as well as the prevention of them, so I would encourage people to be proactive.”

Orla emphasises that everyone benefits from eating well and when you make it easy for yourself, you’re more likely to stick to healthy choices.

“If we look at the very basics of healthy eating, half of every meal is fruit or vegetables and I don’t think that’s something we’re doing well in Ireland,” says Orla.

“I think the majority of our meal is starchy carbohydrates. Maybe that suited us at one time.

“I’m sure farmers would agree, when the machinery wasn’t as advanced and it was much more manual work you needed that carbohydrate, which is similar to putting petrol into a car.

“So, if we’re not doing those manual jobs anymore – or significantly less – then we need less carbohydrates.”

A healthier plate

When people aren’t eating enough fruit or vegetables, they tend to overeat carbohydrates, Orla says. Her tip for upping your fruit and vegetable intake is simple: put them on your plate first.

“If you put two or three pieces of fruit into a bowl and put your morning porridge on top, that meal would become better balanced,” she advises. “Then at dinner, put your vegetables on your plate first, followed by your meat and potatoes for a more balanced meal.”

Frozen veg is also a great way to increase diversity as well as cutting down on waste.

“People don’t want to see food waste,” Orla says. “Farmers know what goes into growing potatoes and rearing cattle. They know what goes into producing vegetables and I’m sure many hate food waste more than the average person.”

“You can buy frozen chopped-up onion, garlic, ginger and even stir-fry mixes now and they’re better in terms of quality too. It’s already chopped and prepared for you so if you’re a 70-year-old man who’s learning to cook for the first time, frozen veg is great.”

Back to basis

Ultimately, it’s a back to basics approach. “People will feel significantly better if they drink two to three litres of fluid a day, have two to three pieces of fruit or veg and a rich protein source with each meal.

“When it comes to carbohydrates, choose the brown carbohydrate, or the more natural version, more often. If you start balancing your meals, it really can have a huge impact.

“Also, for most of the farming community, I would say to lean into breakfast and lunch. Good nutrition is giving your body what it needs when it needs it.

“If you’re working all day in a manual job, focus on eating most of your food at breakfast and in the middle of the day. I think that would have huge health benefits.”

Registered Dietitian Orla Walsh brings science-backed nutrition advice to her Nutrition Masterclass, The Essentials of Healthy Eating for €149. Designed to cut through the confusion of modern diet culture, the course explores the fundamentals of nutrition and healthy eating in a practical, accessible way.

Through more than four hours of video content and an accompanying e-book, she examines the key principles of a balanced diet, helping learners separate fact from fiction and to build a stronger understanding of nutrition.

What the masterclass covers

Positive nutrition: developing a healthy, sustainable approach to food.

Calories: understanding energy balance and the realities of tracking.

Hydration: the role of water in overall health and wellbeing.

Protein: why it matters and how to meet individual requirements.

Carbohydrates: separating myths from evidence-based advice.

Fats: understanding the different types and their place in a healthy diet.

Fruit and vegetables: the benefits of increasing intake and practical ways to do so.

Assessing Health: key indicators used to monitor wellbeing.

Implementation: putting nutritional knowledge into practice for long-term success.

Combining evidence-based guidance with practical advice, the masterclass is suitable for anyone interested in improving their understanding of nutrition and making informed choices about their health.

See orlawalshnutrition.ie for more information on nutrition and health eating, or visit hse.ie/living-well