Nutrition

When it comes to the food we eat it all starts with one thing – a trip to the supermarket. This can either make us or break us when it comes to our health and nutrition. So here’s a few shopping tips to help you make the most of your weekly shopping.

1. Dont go when you’re hungry. If you do you’ll end up making bad decisions and buying more junk food. Have a nice healthy meal before you go!
2. Always go with a list and stick to it. Check your fridge and cuboards to see exactly what you need, and more importantly, what you dont need.
3. Go for whole foods. The processed kind is lacking in nutrition and will make you gain weight. Look for things in their least processed form — whole grain instead of white or wheat bread, fresh fruit instead of canned or juice, whole grain cereal or oatmeal instead of all other kinds of cereal.
4. Read labels. Look for trans fat, hydrogenated oils, high amounts of sugar, saturated fat, lots of sodium and cholesterol. Then avoid them like the plague. Look instead for fiber, good fats, protein, vitamins, calcium.

FOOD CATEGORIES AND HOW THEY WORK

There are 3 main food categories

• Protein – is a nutrient your body needs to grow and repair cells and to work properly. Protein from food comes from plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans and lentils. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal per gram
• Carbohydrates – Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. They are the body’s main source of energy. Also has 4 calories per gram.
• Fats – Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E. The fats you eat give your body energy that it needs to work properly. Fat food sources are avocados, cheese, dark chocolate, whole eggs, fatty fish, nuts, chia Seeds, extra virgin olive oil. Its important to note that Fats have 9 calories per gram.

Vitamins and minerals

These are essential substances that our bodies need to develop and function normally. We can get a lot of these from meat, vegtable and fruit sources. Here are some superfoods that you can add to your diet that are packed full of vitamins and minerals: Kale, Blueberries, Garlic, shellfish, potatoes, liver, salmon, dark chocolate.

Water

Staying hydrated is also hugely important for our overall health. Dont forget to drink water throughout the day. It’s recommended to drink about 2 litres per day.

And Finally……Snacks!

Yes we all love our treats and there are lots of tasty alternatives we can have instead of biscuits and choclate. Here are a few to try:

• Greek yogurt and mixed berries
• Rice cakes with peanut butter
• Dark chocolate and almonds
• Apple slices with almond butter
• Multigrain crackers and cheese

Matthew Reilly

Aura Dundalk