Eating a variety of nourishing food provides the energy (calories) and nutrient that you need to stay healthy. 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 the winter.
These tips will help you have healthy eating habits throughout the coming months
- plan your meals in advance. This will help you to introduce variety and eat more nutritious foods.
- prepare your meals using mostly fresh ingredients. choose foods like fruits, salads and vegetables for snacks. Frozen vegetables and fruits like berries are a great option for having in the freezer.
- 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 a frying or roasting with oil or fat.
- choose wholemeal and wholegrain breads, cereals, pasta and Brown rice where possible.
- include a small amount of lean protein foods such as poultry, fish, eggs, nuts, beans our meat at two meals in the day. for older people, protein foods are important at all meals to help keep muscles strong.
- try to eat 5 to 7 portions of fruit, vegetables and salad each day. at mealtime, aim for half of your plate to be vegetables or salads.
- make mealtimes special, whether you are eating on your own or with others. enjoy your meals at a table and focus on your food rather than watching TV or scrolling on your phone.
- avoid having foods that are high in calorie, sugar and fat every day. they contain very little nutrition and can be very high in calories.
For easy to prepare, tasty and nutritious recipes https://www.safefood.net/101-square-meals-cookbook
Unplanned weight loss
If you or someone you know is experiencing unplanned weight loss from illness or reduced appetite, it is important to tell your GP or public health nurse who can help.
A cookbook and other resources are available at HSE Nutrient support https://www.hse.ie/eng/services/list/2/primarycare/community-funded-schemes/nutrition-supports/ but make sure you seek advice from your GP ,nurse or dietitian first .
Unplanned weight gain
Changes in everyday routines, like working from home, stress, physical activity, sleep and eating can affect your weight visit https://www.hse.ie/healthyeatingguidelines For information on portion sizes and meal ideas, or talk to your GP or healthcare professional.