Women’s Health Month

 

October is women’s health month

So let’s talk about essential nutrition for women...

A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce premenstrual syndrome (PMS), boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause.

 

Calcium for strong bones

If we build strong bones in our youth, we reduce the risk of osteoporosis (also called brittle bone disease) as we get older. The risk of suffering from this debilitating condition increases dramatically if your bones are weak. Bones continue to grow in density until our late teens and early 20s. After the age of 35, we naturally lose bone density, making it increasingly important to obtain a good and continuous supply of calcium and vitamin D to keep bones strong and avoid foods and drinks that can make them weaker.

Dairy produce has always been highlighted as the best source of calcium but there are other sources to tuck into if you don’t like dairy or are lactose intolerant, such as small boned fish (sardines, anchovies), green leafy vegetables, soya milk, tofu, almonds and seeds. For women, it is recommended to aim for at least 3 portions of dairy per day.

 

Folate - healthy babies, healthy heart

Folic acid or folate (vitamin B9) is essential during pregnancy to prevent neural tube defects such as spina bifida. The spinal cord is formed in the first 12 weeks, meaning folate is critical during the very early stages of pregnancy. It can be weeks before you realise you are pregnant, which is why all women of child-bearing age are advised to take a supplement.

Folate is also good for the immune system, energy production, preventing anaemia and may also help to protect against heart disease and stroke, so it’s worth making sure your diet contains enough, even if you’re not planning a baby.

Women of childbearing age considering pregnancy should take a folate supplement of 400mcg a day in addition to the 200mcg from their diet (total of 600mcg). Pregnant women need a total of 700mcg during the first 12 weeks of pregnancy.

 

Magnesium for a healthy system

Magnesium is vital to a number of bodily functions. It helps the body deal with stress, generates energy and builds healthy bones - it also helps the muscles and nervous systems. Studies show that low intakes of magnesium may be linked to pre-menstrual syndrome (PMS), type 2 diabetes, osteoporosis and migraines. Symptoms of magnesium deficiency include muscular spasms, cramps, lethargy, poor memory and sleep disorders.

Green vegetables, pulses, nuts, seeds and unrefined (brown) grains are the best sources of magnesium. Magnesium is almost completely lost during food processing.

 

Brain-boosting Omega-3 fats

Oily fish are incredibly rich in one of the most beneficial types of fat: omega-3 fatty acids. Omega-3 fats are vital for the development of a baby’s brain, which makes them a key nutrient for pregnant women. Studies also show that women who have a good intake of omega-3 during pregnancy may help to ensure the baby develops a healthy brain and nervous system and possibly reduce the risk of having a premature baby. Omega-3 fats also keep adult hearts healthy and reduce the risk of stroke, and may help to reduce the risk of dementia and Alzheimer’s disease. Generally, omega-3 offers genuine health benefits whatever your stage of life.

We can get all the omega-3 oils we need by eating a couple of 140g portions of oily fish each week. Options include fresh salmon, mackerel, fresh tuna and tinned sardines. Walnuts, flaxseeds and omega-3 eggs are also great sources.

 

Snacking the Healthy Way

 

Snacks can be healthy contribution to your day and can stave away hunger. When you feel hungry, a good snack can tie you over until the next meal, and prevent you from overdoing it at the main meal. A snack should be a boost of energy too and a positive contribution to your nutrition intake for the day.

But… people tend to get carried away. So this guide should help you to rethink your snacking habits.

 

The ideal snack

·         Less than 150-200kcals

·         Low in salt, saturated fat and sugar

·         Should include protein and fibre- nutrients that help keep you fuller for longer

·         Should be eaten before you get over-hungry- or you can end up over doing it!

·         Should be eaten as part of a regular meal pattern of breakfast, lunch and evening meal

 

Remember to always check if you’re actually hungry? Or are you reaching for food because you are stressed or bored?

Don’t go over board- snacking shouldn’t add in extra calories to your day- it should mean you are eating smaller portions at your main meals.

Snacking is an ideal time to get in some extra fruit and vegetables- as these are low calorie snacks.

 

Trying to lose weight?

Snacks can be useful to keep you going between meals, and can be a good part of a weight loss regime- if you’re clever about what you snack on. Fruit with fibre is a good snack when trying to lose weight as fruit is low in calories e.g. apple, banana. If you eat regularly, you’re less likely to over eat when it comes to snacking.

 

How do I know that the snacks I am choosing are healthy?

Reading labels is really the only way of being smart about your snacking. There are so many new grab and go, convenience snack foods out there. Here’s a quick guide to food labels – aim to choose foods with the lowest amount of sugar, salt, fat and saturates per 100gram.

 

A healthy snack should come from one of the major food groups- carbohydrates, protein, dairy or fruit and vegetables. The following healthy snacks are all less than 200kcals;

 

·         Small pack of unsalted popcorn or homemade popcorn

·         Wholegrain pretzels

·         Fruit and vegetables

·         Nuts and seeds- unsalted and only a handful ( they contain healthy fats but are high in calories) – 12 almonds or cashews, 20 pistachio nuts,

·         A 0% low fat-low sugar yoghurt with a piece of fruit

·         Peanut butter and a slice of wholegrain toast or ryvita cracker

·         Homemade/reduced fat hummus or salsa and carrot, pepper, sugar snaps or celery sticks.

·         Nutrition/energy bars- but remember to read the label!

·         1 tablespoon of nut butter with rice cake

·         Plain yoghurt with berries

·         Light cheese with grapes and wholegrain cracker

·         2 squares of dark chocolate and some strawberries

·         100g trail mix

·         1 mini box of yoghurt coated raisons

It’s really important to watch your portions however. It’s better to buy nuts, seeds, popcorn, pretzels etc. in single portion packs so that there’s no temptation to overdo it- as snacking shouldn’t lead to weight gain

 

What about treat foods?

It’s okay to have a treat every now and then. Have a personal limit – maybe one to two times a week and try keep them less than 200kcals.

Try treats like 1 oatmeal cookie or flapjack, a fun-size chocolate bar, a bag of popcorn, 4 squares of dark chocolate, 2 plain biscuits, 1 scoop of ice cream, muesli/fruit bar or a 1 small cupcake/mini muffin.



FOCUS ON LUNCH

 

We’ve heard all about the importance of eating breakfast, but in reality all of the nutrition you take in during the day is equally important- including lunch. Lunch should provide about a third of your nutrition for the day.

It’s also important to take some time away from your desk to enjoy your lunch. About half of people report they regularly skip lunch. Taking a lunch break is an important part of workplace wellbeing and can help your concentration and problem solving ability.

As schools and colleges are back and holiday season is over, everyone is trying to get back into routine. Are you constantly rattling your brain and thinking ‘What will I have for lunch today?’.

 

It’s important to achieve the right balance of nutrients at lunch to avoid getting sluggish in the afternoon and craving unhealthy snacks. You’re aiming to get a variety from the food pyramid- carbohydrates, fruit and vegetables and dairy. It’s important that you give your body what it needs to keep it going for the working day.

 

Time is of the essence

As adults, juggling work, housework and often kids can mean it’s hard to find time to be prepared in the mornings.

• Pack your lunch or the kids lunches the night before
• Think about what lunches you will want for the week- then prepare a shopping list so that you have all the ingredient s to hand during the week
• If you are buying your own lunch out or in work- choose the healthier options available from the list below.

 

Spruce it up!

Having the same sandwich for lunch day in day out can get a little boring. Change things up. These tips can be useful for adults and children alike. Try getting your main lunch to include a carbohydrate, protein, dairy and some vegetables. These options can all be chosen in your staff restaurant

• Prepare extra dinner the night before (couscous, rice, pasta) and reheat it for lunch the next day
• Make a batch of homemade soup and bring in a thermos flask or reheat if you have access to a microwave, taken with a bread-roll
• Try rice or couscous salads with salmon and vegetables
• Vary the type of bread you choose- think wholemeal wraps, granary bread, pittas, crusty rolls
• Snack on vegetables with hummus
• Chicken, beef or tuna salad- with blueberries, tomatoes, rocket, roasted peppers and beetroot
• Sandwich filling ideas and combinations to try at the salad counter

Ø  Salad and low fat cream cheese

Ø  Sliced turkey, low fat cheddar, tomato, pepper, lettuce and onion

Ø  Egg, low fat mayo, sweetcorn and cucumber

Ø  Roast meat, relish, rocket and goats cheese

Ø  Tuna, sweetcorn, lettuce, tomato

Ø  Reduced salt ham, brie cheese and spinach

Ø  Roasted vegetables and goats cheese

Ø  Peanut butter and banana

Ø  Tinned sardines, cucumber and red pepper relish

Ø  Beetroot and falafel with feta cheese pitta

 

Snack attack

• A low fat yoghurt
• Glass of milk
• Keep a tub of raw veg sticks on your desk (peppers, celery, carrots)
• Fresh fruit – banana, apple, orange, pear
• Berry fruit salad- strawberries, raspberries and blueberries

 

If you’re really craving something sweet or savoury after your lunch, try choosing some of the following healthier snacks

• Low fat crisps
• Snack size chocolate bar
• Plain low salt popcorn
• A plain biscuit

Remember to keep hydrated! Water is the best form of hydration.

NEW at the Faculty of Health and Social Care Building!

New and Refreshing Salad Bar

At the Faculty of Health and Social Care Building, we have a new Fresh and Healthy Salad Bar, as part of our Eat Well Programme and Healthy for Life Campaign.

Everyday from 11.30am - 2.00pm we will be providing a range of Fresh and Healthy Salads to tickle your taste buds and build your own Salad Box for only £2.75.

Don't forget to check out our Healthy wall next to the Salad Bar for all our Healthy for Life Campaigns as well as some of our Healthy and simple Recipe cards.

Healthy Heart

Get heart heathy - it’s a family affair

 

September is Irish Heart Month. The focus this of this year’s campaign is stroke prevention.  Every hour, someone in Ireland dies from a stroke. Heart disease and stroke are the leading causes of death worldwide.  It was always thought that heart disease affects older people- however we now know that it can actually start in early childhood as a result of poor diet and lack of physical activity.

 

Did you know?

·         About 80% of heart disease is preventable.  Eating healthy food is one of the best ways of making sure that your heart is working at its best.

Making changes to your diet and lifestyle can seem daunting. The good news is that by making a few small changes you can make heart healthy choices that don’t require too much thought or effort. The principles of a heart healthy diet are; choosing low fat dairy products, wholegrain breads and cereals, increasing fruit and vegetable intake, choosing lean protein, reducing fat and salt intake and processed foods.

 

Heart healthy tips for adults and children

·         Match the energy you take in with the amount of exercise and activity you do each day. If you are overweight, losing just 5% of your body weight can reduce your risk of heart disease.

·         Why not get off the bus a few stops early, walk the dog, take the stairs, cycle to work or walk the kids to school, walk to the shops. You should aim for 30-60 minutes of physical activity every day. Exercise is one of the best ways to keep the heart muscles strong. .

·         Make the switch to wholegrains- bread, cereals, rice, pasta, potatoes. These foods are high in energy and low in fat.

·         Cook at home – it’s easy to turn to quick meals like frozen pizza and chips. These foods are high in fat and salt. Try reducing your intake of fast food to once a month as a treat.

·         Hide the frying pan: Think low fat cooking methods like baking, grilling , boiling, steaming.

·         Cook without adding fats or oils. Use low-calorie cooking spray and a non-stick frying pan. If you need more liquid, try adding a splash of water.

·         Choose low fat or reduced fat spreads. Choose olive oil, rapeseed oil, peanut oil, sunflower, safflower, soya bean oil these contain mono and polyunsaturated fats (good fats). Remember all oils contain 100% fat and are high in calories so take care to watch the amount you use. Palm oil and coconut oil contain saturated fats –these are best avoided for heart health.

·         Plate proportions at dinner should be half vegetables (2 servings), one quarter meat, and one quarter rice, potatoes or pasta.

·         Choose low fat dairy for all the family (children > 2 years)- milk, yoghurt, reduced fat/ low fat yoghurt.  A healthy mid-morning snack is a low fat yoghurt with a piece of fruit.  Low fat varieties contain the same amount of calcium.

·         High five: Aim to eat five portions of fruit and vegetables a day for all the family. Some healthy snacks don’t even require preparation- bananas, grapes, apples, berries.

·         Think oily fish: Eating fish can help reduce your risk of heart disease by up to 50% . You need to eat oily fish twice a week. Ideas include baked salmon with baby potatoes, fish stir fry, tinned mackerel or salmon with sweetcorn and brown bread.

·         Change your salty ways: Try using other flavours in dishes like garlic, pepper, rosemary, thyme, coriander, parsley.

Fresh off the Chopping Board

We have an amazing new Fresh and Healhty food concept in our Campus based at the Basement in Garthdee Annexe House - "Fresh off the Chopping Board" is Healhty and Nutritious! and your choices can be wrapped hot or cold, a simple salad or a chopped salad, chopped and dressed by our star choppers.

 Opening hours are Monday - Friday 10.30 -2.30. So.... what you waiting for , make sure you come down to the Basement at Garthdee Annexe House ASAP and sample the delicious food.

Fun time Cooking with the Kids

Cooking up some fun with the kids

Getting the kids involved in cooking is a fantastic family activity all year round and there are many ways to get them involved, no matter how old they are!

In the kitchen, children can learn maths skills, practice fine-motor coordination, make choices about nutrition, and of course, learn basic cooking techniques. Making foods from different countries is also a superb way to start conversations about other parts of the world.

 

Measure and Pour:

Very young children can watch as you measure wet and dry ingredients, explaining the terms ‘teaspoon’, and ‘tablespoon‘. Once you level the dry ingredients, your child can pour them into a bowl. This is a great time to practice counting (to keep track of how many cups or teaspoons are already in the bowl).

As children get a little older, around 4 or 5 years old, you can start letting them pour or scoop ingredients into measuring tools. Teach them how to level dry ingredients by using the straight edge of a knife or metal spatula, and how to check liquid measurements at eye-level.

School-age children can continue to measure and count on their own, but this is also a good time to introduce conversions (i.e., 1 tablespoon = 3 teaspoons) and measuring by weight.

 

Stirring and Combining

Very young children can practice stirring batters and combining dry ingredients using a wooden spoon, a fork, or a spatula.

Pre-schoolers can start learning to use different techniques, including beating or whipping ingredients using a whisk. When they stir ingredients together, teach them to scrape the sides to incorporate everything.

School-age children can begin using hand-held electric beaters and learning new techniques like folding when using airy ingredients.

 

Preparing Ingredients

Even the youngest children can help with preparing ingredients by fetching things from the refrigerator, assisting with the salad spinner when you clean greens, and rinsing fruits and vegetables.

Preschool kids can start tearing lettuce for the salad, scrubbing potatoes to clean them, and cutting soft foods (like olives and strawberries) with a butter knife or dull plastic knife. They can also begin learning how to crack an egg.

Make sure school-age children are aware of knife safety before letting them use the “grown-up” knives. It’s up to you to determine when your child is ready for these serious tools, but peeling vegetables and cutting ingredients are great jobs for older kids. You can also start teaching culinary skills like grating, chopping and dicing. Another great skill to teach at this time is how to separate an egg. Just make sure you have extras!

 

Cleaning up

Small children can help with clean-up tasks by using a small brush or broom and handheld dustpan on the floor. They can wipe up spills on the counter using a tea towel, and put away clean utensils that are safe for them to hold (great for practice in sorting!).

4- to 5-year-olds can add to these cleaning skills by using spray bottles of nontoxic cleanser to spray the counter before wiping it clean. They can use brooms or mops on the floor, and help with the dishwasher by filling the soap compartments and pushing the ‘start’ button.

School-age children can begin washing dishes and loading the dishwasher. When the dishwasher is finished, they can put away things in the cabinets and drawers that they can reach.

For all ages, make sure to reinforce these skills and habits by making cleaning fun, praising kids for independence in the kitchen (even when they make a mess), and holding kids accountable.

 

Tips and Notes

1.    Make sure your children are always aware of kitchen safety. Establish rules and stick to them.

2.    Cook with your children when you have time to be patient with them, not when you’re in a rush  to do dinner. You want your kids to associate family cooking with positive feelings, not with anxiety and impatience.

3.    Neat freaks: Relax! Kitchens are messy places, and kids are messy people. Don’t worry about a few spills, and let the kids help clean up even if they don’t do it perfectly. You can fix it later (when they’re not looking).

4.    Give your child ownership. Maybe this means your child has his or her own recipe box to fill with favourite recipes, or special colourful measuring cups and spoons. Your children might have their own aprons and kitchen towels, too. Also consider including your children when making your menu for the week.

5.    Make sure to let your children know when they’ve done a job well! Thank them for helping you in the kitchen, and celebrate their accomplishments together.