Health and Wellbeing
A new year – a new you! Making your New Year’s Resolutions easy
Many of us impose New Year’s resolutions on ourselves and top of the list are diet-related promises. This NDC Health and Wellbeing Page can help, as we explain the fundamentals of good nutrition and a healthy,balanced diet.
What is a healthy, balanced diet?
A healthy, balanced diet provides us with sufficient nutrients and energy to maintain normal physiological functions, enables growth and repair and offers the best protection against the risk of disease.
Putting it into practice
Between busy lifestyles and the
abundance of processed/high fat/high
sugar foods which are widely available,
eating healthily is not always easy.
However, this is not a valid excuse to
neglect your health. By understanding
a balanced diet and the fundamentals of
nutrition, we are able to make informed
decisions. Additionally, we also need to
identify and overcome barriers which
often prevent us from making healthy
choices. The Department of Health
and Children has developed the Food
Pyramid, which visually displays how
much from each food group we should
aim to eat on a daily basis. The Food
Pyramid guidelines are aimed at adults
and children over five years of age.
Physical Activity
Various lifestyle choices, occupation
and leisure time pursuits largely
determine one’s activity levels.
Promoting physical activity among
children is very important as it may
help to maintain a healthy lifestyle
into adulthood. Setting good examples
is a great starting point. Encourage
physically active pursuits such as
football, dancing or simply walking
rather than sedentary activities such as
watching the TV or playing computer
games. Current guidelines advise adults
to engage in moderate physical activity
for at least 30 minutes on most, if not
every day, of the week. Children are
advised to participate in at least one
hour of moderate physical activity
every day. However, to prevent excess
weight gain or maintain weight loss
these recommendations may need to be
adjusted.
Body weight
Generally, and in simple terms, body
weight is subject to energy balance - if
‘energy in’ from food exceeds energy expenditure, weight gain will result.
However, a number of factors can
influence this equation such as genetics,
culture and economic issues. National
studies revealed that approximately 22%
of Irish children are either overweight
or obese, and over half of Irish adults
are either overweight or obese. Being
overweight and obese can negatively
effect health, increasing the risk of
numerous health problems ranging from
metabolic to physical to psychological
problems. A combined approach of
reducing energy intake in conjunction
with increased physical activity is the
cornerstone to weight loss - consult a
dietitian or GP for further advice.
A healthy, balanced diet
There is now a general consensus on the following dietary guidelines:
• Consume an energy content which maintains a normal body weight.
• Consume a relatively low proportion of energy in the form of saturated fat.
• Obtain a relatively high proportion of energy in the form of starchy, fibre-containing carbohydrate and a low proportion as refined sugars.
• Low in sodium/salt.
• Rich in fruit and vegetables.
• Ensure diet is balanced.
Did you know?
A number of studies show a link between the dietary habits of parents and their children. So set a good example by eating and enjoying healthy options with the whole family.
NutriMyth of the Month
Myth: Snacking is a bad habit.
Truth: The effect of snacking depends on the type and amount of foods consumed. Choose the healthy options and watch portion sizes. Foods which are low in energy but nutrient–rich are best. Look on snacking as an opportunity to boost your intake of vitamins and minerals.
Don't miss our February edition Healthy Hearts available online from Monday 23rd February 2009