Healthy eating advice part 2 from whelehans pharmacy
Healthy Eating with Aisling Murray from Whelehans Pharmacy
The Food Pyramid- 2nd, 3rd and 4th shelves
This is a continuation of last week’s article when I discussed the 1st shelf of the food pyramid.
2nd Shelf – Fruit and Vegetables
This shelf is the one we hear the most about. Almost everyone has heard the phrase “eat your five a day” more than once. Fruit and vegetables provide many important vitamins and minerals and are a source of fibre. It is advised to eat more than five portions from this shelf choosing a variety of coloured fruit and vegetables in order to benefit from a range of vitamins and minerals. Vitamin C is an antioxidant needed for formation of collagen which holds cells together and maintains healthy teeth, gums and blood vessels. It improves iron absorption and resistance to infection. Found in many fresh vegetables and fruits, such as broccoli, red peppers, collard greens, Brussel’s sprouts, cabbage, citrus fruits and berries.
3rd Shelf Milk, Yogurt and Cheese
Three portions are recommended from this shelf. These foods provide calcium needed for healthy bones and teeth. However foods on this shelf, especially full-fat cheese, can be high in saturated fat - so choose a lower fat option and select milk and yogurt more often than cheese. If dairy products have to be avoided, use calcium and vitamin D enriched soya products. Vitamin D also promotes absorption and use of calcium and phosphate for healthy bones and teeth. It’s found in milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis.
4th Shelf Meat, Poultry, Fish, Eggs, Beans and Nuts
The majority of protein in your diet comes from foods on this shelf; two portions a day is recommended. Opt for lean meat (chicken, turkey, fish), dry beans, and chickpeas. Trim excess fat from meat and remove skin from poultry to reduce fat. Eating nuts and beans in the place of red meat or processed meats such as bacon or ham can reduce risk of certain diseases. Fish is vital to include in the diet’ especially oily fish as it is rich in healthy omega – 3 fats. You do not need large amounts of meat and poultry to satisfy your nutritional needs.
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