Eating Well

Eating Well

Eating well – by nourishing your body and mind you can help your mental health and wellbeing

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.

A Healthy Eating Booklet

A Healthy Eating Booklet

Produced by young people from Aghabog Foróige Club this booklet encourages young people to make healthy lifestyle choices. It contains a collection of their favorite healthy recipes from members and leaders of the club. In producing this booklet, the group took part in a number of workshops with a dietician who explained the importance of healthy eating and how easy it can be.

Foroige Healthy Eating Booklet (PDF)

  • 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 pyramid as a guide
  • 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
  • make sure to drink plenty of water, keeping hydrated is so important
  • 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 an example of a meal plan to get you started here.

You can find more Healthy Ireland healthy eating guidelines here.

For older people who may be isolating 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
  • ask the person who is helping you with groceries, to leave a litre of milk every second day and try to have half it 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

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