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Dietitian Louise Reynolds provides advice on maintaining healthy eating habits and how to practise more mindful eating.
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Our daily lives have been changed dramatically during the current pandemic, but thankfully there is lots of advice out there to help us all adjust to this new normal.
One of the most important areas is around food and nutrition and what we are feeding ourselves and our families as we are staying home together. Everyone is in a different place right now – you may be cocooning, feeding a teenage family, trying to work and mind children but remember that this is a new normal for everyone right now so we need to try our best. Just remember, doing your best is good enough when it comes to nutrition.
We know that eating well is good for mind and body. Maintaining healthy diets will benefit everyone at this challenging time, so do try to establish healthy routines.
Here are some tips to help you stay on track with healthy eating habits:
Form a Routine
Habits take time to both establish and to change, so start with small steps. Don’t decide to radically overhaul your diet right now, just build a healthy routine which can help everyone in the family.
It is a good idea to set mealtimes for the whole household and try as much as possible to stick to that – it will give the day structure.
Encourage children to help
Now is a great time to teach basic cooking skills to children and more adventurous meals for teenagers or other family members.
Before you know it you may be having dinner prepared for you! There are lots of recipes on ndc.ie for some inspiration.
Plan A Weekly Menu
If you are only going to the shops infrequently or someone is dropping the groceries to your house, then having a list is the most effective way to prevent food waste and to allow you to make a range of healthy meals.
Stock up your store cupboard with a wide variety of nutritious foods as this will make it easier to put together healthy meals and snacks.
Wholegrains – go for high fibre varieties of pasta, brown rice, wholemeal bread, wholegrain cereals and porridge. These foods will provide the basis for many meals and snacks and the wholegrain varieties provide much needed fibre for a healthy gut.
Fruit and vegetables – fresh fruit and vegetables are great snack foods and provide a wide range of nutrients. Try raw veg with hummus as a snack or fresh fruit topped with yogurt and a few seeds or nuts for a healthy mid-afternoon bite. It’s also a great idea to have a good stock of frozen and tinned vegetables and fruit on hand too if it is not possible to get fresh supplies as regularly as normal.
Dairy foods – make sure to keep milk, cheese and yogurt in the fridge. They are nutrition power houses and can be used to prepare a wide range of quick lunches and snacks. They contain calcium, protein and phosphorus to support normal bone health. Milk, cheese and yogurt are also rich sources of vitamin B12; with cheese also providing vitamin A and zinc. These nutrients contribute to the normal function of the immune system.
Protein rich foods – in addition to including fresh meat and fish in the weekly meals, eggs, nuts, tinned beans and lentils are very handy to have in the store cupboard to add protein to your diet. They can make quick, protein-rich meals or snacks.
Tips for more mindful eating:
Don’t ‘eat on the go’. It can make it more difficult to be aware of how much you are eating.
Have a seat at the kitchen table. Make the meal an occasion rather than standing eating from the kitchen work-top. This will help you see and appreciate what and how much you’re eating.
Resist eating straight from the packet. Serve your food on a plate and take a seat.
Remove distractions. Turn off the TV and put away any iPads or phones during mealtimes.
Try putting your utensils down regularly and take the time to chew food well. Chat to family members and enjoy these mealtimes when possible.
Don’t try to finish the whole plate. If you feel full, keep the leftovers in the fridge/freezer for another meal.
This health and wellbeing page is the third in a five-part series brought to you by the National Dairy Council. Check out ndc.ie for more information on enjoying dairy as part of a healthy, balanced diet and for recipe ideas.
Our daily lives have been changed dramatically during the current pandemic, but thankfully there is lots of advice out there to help us all adjust to this new normal.
One of the most important areas is around food and nutrition and what we are feeding ourselves and our families as we are staying home together. Everyone is in a different place right now – you may be cocooning, feeding a teenage family, trying to work and mind children but remember that this is a new normal for everyone right now so we need to try our best. Just remember, doing your best is good enough when it comes to nutrition.
We know that eating well is good for mind and body. Maintaining healthy diets will benefit everyone at this challenging time, so do try to establish healthy routines.
Here are some tips to help you stay on track with healthy eating habits:
Form a Routine
Habits take time to both establish and to change, so start with small steps. Don’t decide to radically overhaul your diet right now, just build a healthy routine which can help everyone in the family.
It is a good idea to set mealtimes for the whole household and try as much as possible to stick to that – it will give the day structure.
Encourage children to help
Now is a great time to teach basic cooking skills to children and more adventurous meals for teenagers or other family members.
Before you know it you may be having dinner prepared for you! There are lots of recipes on ndc.ie for some inspiration.
Plan A Weekly Menu
If you are only going to the shops infrequently or someone is dropping the groceries to your house, then having a list is the most effective way to prevent food waste and to allow you to make a range of healthy meals.
Stock up your store cupboard with a wide variety of nutritious foods as this will make it easier to put together healthy meals and snacks.
Wholegrains – go for high fibre varieties of pasta, brown rice, wholemeal bread, wholegrain cereals and porridge. These foods will provide the basis for many meals and snacks and the wholegrain varieties provide much needed fibre for a healthy gut.
Fruit and vegetables – fresh fruit and vegetables are great snack foods and provide a wide range of nutrients. Try raw veg with hummus as a snack or fresh fruit topped with yogurt and a few seeds or nuts for a healthy mid-afternoon bite. It’s also a great idea to have a good stock of frozen and tinned vegetables and fruit on hand too if it is not possible to get fresh supplies as regularly as normal.
Dairy foods – make sure to keep milk, cheese and yogurt in the fridge. They are nutrition power houses and can be used to prepare a wide range of quick lunches and snacks. They contain calcium, protein and phosphorus to support normal bone health. Milk, cheese and yogurt are also rich sources of vitamin B12; with cheese also providing vitamin A and zinc. These nutrients contribute to the normal function of the immune system.
Protein rich foods – in addition to including fresh meat and fish in the weekly meals, eggs, nuts, tinned beans and lentils are very handy to have in the store cupboard to add protein to your diet. They can make quick, protein-rich meals or snacks.
Tips for more mindful eating:
Don’t ‘eat on the go’. It can make it more difficult to be aware of how much you are eating.
Have a seat at the kitchen table. Make the meal an occasion rather than standing eating from the kitchen work-top. This will help you see and appreciate what and how much you’re eating.
Resist eating straight from the packet. Serve your food on a plate and take a seat.
Remove distractions. Turn off the TV and put away any iPads or phones during mealtimes.
Try putting your utensils down regularly and take the time to chew food well. Chat to family members and enjoy these mealtimes when possible.
Don’t try to finish the whole plate. If you feel full, keep the leftovers in the fridge/freezer for another meal.
This health and wellbeing page is the third in a five-part series brought to you by the National Dairy Council. Check out ndc.ie for more information on enjoying dairy as part of a healthy, balanced diet and for recipe ideas.
'When you add it all up, this family farm enterprise offers way more of a "social dividend" than we usually give such enterprises credit for,' writes Brendan Dunford.
Farmers with high-phosphate soils are still purchasing fertiliser compounds such as 18-6-12 and 10-10-20, because it is what they have always done.
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One of the most important areas is around food and nutrition and what we are feeding ourselves and our families as we are staying home together. Everyone is in a different place right now – you may be cocooning, feeding a teenage family, trying to work and mind children but remember that this is a new normal for everyone right now so we need to try our best. Just remember, doing your best is good enough when it comes to nutrition.
