Nutritional Blog

Healthy Eating

with Aisling Murray from Whelehans Pharmacy

There have been a number of studies conducted which indicate that children’s lunch boxes contained too much salt and sugar and less than half of kids lunchboxes contained no fruit what so ever. In order to give your child a healthier lunch there are a few pointers you could follow.

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Plans start from €10 per week. Call Whelehans at 04493 34591 for an appointment

Healthy Eating

with Aisling Murray from Whelehans Pharmacy

As I mentioned last week, a child’s lunch box should be low in fat, salt, and high in essential vitamins, minerals and nutrients. Lunches should be fibre rich (to avoid constipation), full of fruit and vegetables, contain a dairy option and have lean protein.

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Plans from €10 per week. Call Whelehans at 04493 34591 for an appointment

Making up school lunches for your kids be challenging things…..trying to get your kids to eat healthy foods, making sure they are not hungry and ensuring they have the right foods to keep their concentration level up throughout their school day.

Why is what you put in the lunchbox so important?

• Childhood obesity is on the rise! Irish children as young as 7 are wearing adult sized uniforms to school and it has come to light that 1 in 5 children are now obese. Obesity related diseases like type 2 diabetes are on the rise.
• Children need to know the difference between healthy food and unhealthy food. What is a “treat food” and what foods are vital for health. By avoiding unhealthy foods in lunch boxes we are sending the message that foods like fruit, vegetables, brown bread and yoghurts are better for you than chocolate bars and crisps.
• Deficiencies are avoided by including a range of different foods in your child’s lunch box, from fish, to vegetables, whole grain, fruit and dairy.

Healthy Eating - with Aisling Murray from Whelehans Pharmacy

Fish oils and mood

Studies indicate that only 10% of the Irish population eat sufficient oily fish to receive their necessary intake of Omega 3. Omega 3’s have many benefits including helping reduce inflammation, preventing heart disease and more. Omega 3 fatty acids are primarily found in oily fish such as salmon, fresh tuna, mackerel, herring, sardines and pilchards. We should eat two portions of fish per week, one of them oily. Non-fish sources of fish include linseed, beans and many types of nuts.

Whelehans Nutrition Service  is a private one to one advice service with our nutritionist Aisling Murray. Plans start from only €10 per week.

 Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment

Healthy Eating with Aisling Murray from Whelehans Pharmacy

Nutrition has a lot to do with how we feel. Eating a lot of processed or fatty foods can make you feel sluggish as you are not getting the essential nutrients you require. Evaluate the foods and drinks you consume and perhaps give your diet and overhaul if you are not eating as healthy as you could be. It’s important that you keep your blood sugars regulated and your gastrointestinal tract running well, this will help you feel good and energetic and can be achieved by eating a balanced diet. A heart healthy diet which is high in fibre and low in saturated fat will help elevate mood and make sure your body is functioning better.

1. Increase Fruits and vegetables

Try eating seven portions of fruit (2-3 portions) and vegetables (3-4 portions) daily; they are packed full of nutrients. Fruits and vegetables also have antioxidant phytochemicals, which directly contribute to your health. The best fruits and vegetables to boost mood include bananas, leafy greens and berries.