Whelehans pharmacys aisling murray discusses the best foods to eat at dinner

Lean Protein

Red meat, chicken, turkey, fish and beans are the best food to eat at dinner time as they are all rich sources of protein. Unlike carbohydrates and fat, you do not need large amounts of protein to satisfy your nutritional needs and hunger (size of the palm of your hand).

Try and include some low fat dairy from time to time as protein found in dairy can help you lose weight and build lean body mass. Ricotta cheese is one of the best sources of protein as it is made from whey; however it is high in fat.

Whole grains

I have spoken several times before about how beneficial whole grains are and how important they are to include in a healthy balanced diet. Ensure that half of your carbohydrate sources come from whole grains and for dinner make sure your carbohydrate source is half the size of your veg portion.

Whole grains are vital for the digestive system as the fibre mops up fat and cholesterol and can help lower your cholesterol levels and reduce the risk of heart disease. Whole grains also provide the body with essential nutrients like B vitamins, vitamin E and trace minerals such as Iron, copper, magnesium (nerve and muscle function, healthy immune system) and zinc.

Vegetables

Not only do they offer essential nutrients and fibre, vegetables keep you fuller for longer. At dinner time make sure half of your plate is full of vegetables and have at least two different varieties and colours. By eating a range of different vegetables you are providing the body with vital nutrients such as potassium (helps maintain healthy blood pressure), folic acid (formation healthy red blood cells) vitamin A and antioxidants such as vitamin E and C.

Some vegetables with added benefits include broccoli, tomatoes, garlic and spinach. The fibre content in vegetables is great thus reducing blood cholesterol and hence reducing the likelihood of developing heart disease. A diet which includes 3-4 portions of vegetables a day can reduce the likelihood of stroke, type 2 diabetes, cancers and heart disease.

Your dinner plate

-½ of your plate should be vegetables and a small amount of fruit if you wish. Ensure to vary the colours and varieties of fruit and veg aiming for at least 2 portions. By having half your plate full of vegetables you are benefiting your health and reducing the likelihood of diseases.

-¼ of your plate should be dedicated to carbohydrates; choose wholegrain where possible (brown rice, brown pasta, leave skins on potatoes, quinoa).

-Protein should be the size of the palm of your hand. Protein source can be from animals: chicken, turkey, fish, meat and eggs or vegetables (nuts, seeds, beans, lentil and tofu). Throughout your day (not only at dinner) aim to get a good balance between animal and vegetable protein.

Whelehans Nutrition Service

Whelehans nutritional service is a private one to one advice service with our nutritionist Aisling Murray. Aisling’s areas of interest include weight loss management, nutrition education and food intolerance. Our nutrition service offers you the chance to change your life in a positive way by focusing on your overall wellbeing as well as the chance to follow up on your progress.

 

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