Diet and Exams

Posts Tagged ‘fruit’

Monday, May 27th, 2013

What students eat and drink in the run up to their exams can affect their performance. Taking the time to eat healthily, get fresh air and exercise are very important preparations for a clear and focused mind during exam time.

Nutrition Tips -

Breakfast

Skipping breakfast can mean loss of recall and concentration both detrimental to a student so ensure you choose foods that are high in fibre and give your body a slow steady release of glucose for example

• Wholegrain cereal with milk, fresh orange juice.

• Bowl of porridge with sultanas.

• Wholemeal bread toasted with chopped banana.

Snacks

Snacking regularly on healthy foods can also ensure a steady slow release of glucose to the brain. Useful foods as snacks include

• Fresh fruit or vegetables.

• Popcorn.

• Fruit /Wholemeal scone.

• Dried fruit /nuts.

• Wholegrain cereal bars.

Lunch

Many students will be sitting two exam papers /day so eating a good lunch is very important. Here are some good options -

• Bowl vegetable soup and wholemeal scone/bread

• Wholemeal chicken/ham/egg/cheese sandwich

• Chicken/tuna wrap

Tags: 5 a day, activity, brain, carlow, diet, energy, exam, exercise, fruit, healthy eating, kilkenny, vegetables, vitamins and minerals
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Healthy Halloween Treats

Monday, October 22nd, 2012

While researching for this Halloween blog I came across this recipe for Monster Mouths. They look really good and are also a healthy alternative to sweets and fizzy drinks.

Follow this link for the recipe http://www.thecookingphotographer.com/2011/10/monster-mouths.html

Tags: carlow, dietitian, fruit, halloween, healthy eating, kids, kilkenny, nutrition, nutritional concepts
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What is Glycaemic Index?

Monday, October 1st, 2012

What is Glycaemic Index (GI)?

Glycaemic Index is a measure of how high your blood sugar gets after eating a food. It was originally designed to help people with diabetes to make better food choices but research has found that it might be useful in helping people to get to and stay at a healthy weight.

How does GI help with weight?

High blood sugar from high GI foods cause increases in the amount of insulin your body makes. Insulin helps to lower blood sugar levels after a meal but it also is important in helping your body to store other nutrients including fat. High levels of insulin encourage your body to store fat, rather than burn it. This means that when blood sugar increases it can encourage your body to store fat.

When you eat low GI foods your blood sugar level stays lower (but not too low) and so insulin stays lower and this can encourage your body to burn fat. Low GI foods are also more satisfying and help keep your metabolism running faster. This is why they are important for helping anyone to lose weight or to keep off weight they have already lost.

Which foods are low and which are high GI?

Only foods with carbohydrate can raise blood sugar levels. Any foods with no carbohydrate are low GI foods. Foods with no carbohydrate include meat, chicken, fish and eggs.

High GI Foods

Low GI Foods

• Most breads – brown or white

• Potatoes

• Cooked fruit

• Some root vegetables e.g. parsnips

• Foods high in sugar e.g. soft drinks, sweets, biscuits, cakes, etc

• Popcorn

• Crisps

• Porridge, high fibre breakfast cereals

• Bread made with 50% oats or more

• Pasta – brown or white

• Brown rice and Basmati Rice

• Pulses – beans, peas and lentils

• Fresh fruit, fruit smoothies

• Meat, poultry, fish, eggs

• Dairy products

• Most vegetables and salads

Tags: 5 a day, calories, carbohydrate, carlow, diabetes, dietitian, fat, fruit, glycaemic index, healthy eating, kilkenny, lose weight, nutrition, nutritional concepts, vegetables
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Back to School – Healthy Packed Lunch Ideas

Monday, August 20th, 2012

We all know how difficult it can be to come up with different, healthy and fun lunch box ideas – and that is why we end up packing up the same lunches over and over again! Packed lunches, just like any other meal, should have a balance of ingredients to fit in with healthy eating guidelines.

To help avoid packed lunch boredom, Nutritional Concepts has some simple ideas to make sure your child’s packed lunch packs a few surprises as well as a healthy, nourishing meal in the middle of the day:

Offer a variety of foods throughout the week. Just like adults, kids can get bored with having sandwiches everyday for lunch. Why not try using the same fillings, but add excitement by changing the bread e.g. pitta bread, bagels or tortilla wraps.
Make sure food looks good as well as tasting good by adding different colours and textures. Forget about your typical lettuce and tomato salad. Instead try a pasta salad or potato salad. Cook and drain the pasta or potatoes and mix with a little mayonnaise or olive oil, then add some cut up vegetables such as tomatoes, cucumbers and carrots. If you like you can also include some sliced turkey, chicken or ham. If you decide to pack a traditional sandwich, try cutting the bread with fun shapes using a cookie cutter.
Sometimes kids, especially younger ones, don’t like to eat a whole sandwich or bowl of food. Instead you can try preparing cut up cubes of cheese, grapes, baby tomatoes, carrot sticks and mini crackers. Finger foods are really very appealing for all ages!
Always include a drink in the lunch box to make sure they don’t become dehydrated during the afternoon. Water, fruit juice and milk are all healthy choices.
Make sweet stuff, such as chocolate, biscuits and cakes an occasional treat rather than everyday items.

Overall, as well as something to drink, a healthy packed lunch should contain:

One portion of vegetables or salad and one portion of fruit (fresh, canned or dried can all count).
One portion of a milk or dairy item such as milk, cheese, yoghurt or a yoghurt drink.
One portion of meat, chicken, fish, eggs, peanut butter, beans or other protein source.
One portion of a starchy food, such as bread, pasta, rice, noodles or potatoes.

Tags: carbohydrate, carlow, fruit, fun, healthy eating, kids, kilkenny, lunch box, nutritional concepts, portion, salad, sandwich
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Strawberry and Banana Smoothie

Monday, July 2nd, 2012

Ingredients

1 banana

200ml low fat strawberry yoghurt

120ml low fat milk

120ml crushed ice

Method

Place all the ingredients in a blender or food processor.
Blend for 30 seconds to a smooth, thick drink.
Pour into a tall glass, add ice and strawberries to decorate if you wish.

Tags: 5 a day, banana, calories, diet, drinking, energy, fruit, healthy eating, lose weight, low fat, stawberry, vitamins and minerals
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Vegetarian Eating

Monday, March 12th, 2012

A well planned vegetarian diet can be nutritionally balanced for both adults and children however it is very important not to simply avoid animal products but to substitute them with nutritious alternatives such as dairy foods, eggs, pulses, nuts, seeds, and cereals.

There are 2 main types of vegetarians –

Lacto-ovo vegetarians.

Lacto-ovo vegetarians avoid meat, poultry and fish but eat eggs, milk and dairy products as well as cereals, vegetables, pulses, grains, seeds and nuts. The nutritional issues that these group face are similar to those following a conventional diet i.e. watch out for high fat, high salt. Choose mainly low fat cheese for example Edam, Gouda along with plenty of grains, vegetables, and fruits. Ensure you take an iron and folic acid supplement before during pregnancy as requirements are higher for these nutrients.

Vegans

Vegans avoid meat, poultry, fish, eggs, milk and dairy produce but eat cereals, fruit, vegetables, pulses, grains, seeds and nuts. Vegans have very different nutritional issues. Without any foods of animal origin getting enough calories to maintain a healthy weight can be difficult especially for growing children and nutrients such as Vitamin B₁₂and iron (needed for healthy red blood cells),Vitamin D and calcium (needed for healthy bones/teeth) and zinc (essential for healthy growth) all require special attention.

How to achieve a healthy vegetarian diet

The current healthy eating guidelines recommend that we reduce fat, sugar and salt in our diets and eat more fruit and vegetables; this can be achieved by a vegetarian diet. No single food contains all the nutrients that our bodies need so a variety is required.

Cereals, rice, potato and pasta group

6+ portions recommended/day. Choose fortified cereals to help with iron and Vitamin B₁₂ intakes.

Fruit and vegetable group

5 or more recommended daily. Good sources of Vitamin A and C and folic acid.

Milk and dairy group.

The main nutrients supplied by this group are calcium, Vitamin B₁₂, protein, energy and Vitamin A. Soya Milk and products are used by those following a vegan diet but ensure that the products you choose are fortified with calcium, to help meet your requirements.

The meat alternative group

This group includes peas, beans, lentils, tofu, nuts, seeds, textured vegetable protein, quorn cheese and eggs.

Fats and oil group

This group also contains sugar sweets confectionary, crisps, biscuits etc. Vegetarians who require a higher energy may need to include additional servings from this group.

Tags: 5 a day, carlow, energy, fruit, healthy eating, kilkenny, low fat, nutrition, nutritional concepts, vegetables, vegetarian, vitamins and minerals
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How to Eat Your Way to Good Skin

Monday, January 30th, 2012

Golden rules to keep your skin looking youthful – the best way to do this is by choosing the right diet.

Eat your 5-a-day

Fruit and vegetables contain powerful antioxidants that help to protect against the cell damage caused by free radicals, which include smoking, pollution and sunlight. Vitamin C is one of the most powerful antioxidants. It is found in all fruit and vegetables but especially in citrus fruits, red peppers and kiwi fruit. Betacarotene, found in pumpkin, carrots, and sweet potatoes, and lutein, found in kale, papaya and spinach are also antioxidants.

Cut out crash diets

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins, too.

Stock up on selenium

This is also a powerful antioxidant – studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat brazil nuts, fish, shellfish and eggs.

Drink up

Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink at least six glasses of water a day – all fluids count towards your daily allowance, but water is the healthiest.

Don’t be afraid of fat

Good fats – the type found in avocados, nuts and seeds – provide essential fatty acids, which act as a natural moisturiser for your skin, keeping it supple.

Zap up your zinc

Zinc is involved in the normal functioning of the oil-producing glands in the skin, and also promotes skin healing. Zinc-rich foods include red meat, wholegrains, wheatgerm and shellfish.

Tags: 5 a day, anti-oxidants, carlow, diet, drinking, fat, fruit, healthy eating, kilkenny, low fat, nutrition, nutritional concepts, skin, vegetables, vitamins and minerals
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Vitamins – part 2

Monday, December 5th, 2011

Vitamins regulate a variety of essential bodily functions. They are crucial in many of our metabolic processes so that we can benefit from the energy in our foods. Vitamins are also very important in helping to build our bones, teeth, skin, blood and many other vital body tissues.

Vitamins are classified as either water soluble or fat soluble based on how they are absorbed and used by the body.

Following on from my last blog, this week we focus on the water soluble vitamins.

Water soluble (Vitamin C and all of the B vitamins): Water soluble vitamins are vitamins that our bodies do not store. These vitamins dissolve in water when they are ingested, then go into the blood stream.

The body keeps what it needs at that time, and excess amounts are excreted in the urine. Since they can’t be stored, everybody needs a continuous supply of water soluble vitamins in order to stay healthy.

In this blog, we explain the why we need each water soluble vitamin and which foods are good sources of them.

Name	Why do we need it?	Where do we find it?
Vitamin C (ascorbic acid)	It is an antioxidant, increases our immunity, and is important to help our uptake of iron. It is also used in the production of collagen, which we need for healthy skin, hair, and the cartilage in our joints.	Many fruit and vegetables especially kiwi and citrus fruits, cranberries, guava, peppers, broccoli, sweet potatoes, brussel sprouts
Thiamine (vitamin B₁)	Important in the processing of carbohydrates to produce energy and other metabolism processes	Pork, wholegrain breads and brown rice, many fruits and vegetables, milk, cheese, eggs, fortified breakfast cereals.
Riboflavin (vitamin B₂)	Keeps our skin and eyes healthy	Milk, eggs, fortified breakfast cereals, rice, mushrooms.
Niacin (vitamin B₃)	Helps to process cholesterol, which should inhibit the likelihood of heart disease, as well as in the production of energy	Beef, pork, chicken, wheat flour, eggs, milk
Pantothenic Acid (vitamin B₅)	Important in our metabolism processes, especially in the production of energy in cells.	Beef, chicken, potatoes, oats, tomatoes, liver, kidneys, eggs, broccoli, wholemeal bread, brown rice, some breakfast cereals
Vitamin B₆ (pyridoxine)	Important roles in the processing (metabolism) of proteins, fats and carbohydrates.	Fortified breakfast cereals, liver, pork, chicken, turkey, cod, wholemeal bread, brown rice, oatmeal, eggs, peanuts, some vegetables (potatoes, peppers, garlic), dried prunes and dried apricots
Folate, Folic Acid (vitamin B₉)	Important to ensure cell division works well, hence importance to pregnancy, where folate is also particularly crucial in the prevention of neural tube defects. Also important for red blood cell production .	Green vegetables (e.g. broccoli, spinach, sprouts, peas), fortified breakfast cereals, chick peas (humous), yeast extract (e.g. Marmite), brown rice, some fruit (oranges and bananas)
Vitamin B₁₂ (cobalamin)	Similar to folate, as it is important to cell division, red blood cell production and also for functioning of nerves.	It originates in bacteria, yeast and microbes in soil. Plants can’t store it, so people get their B₁₂ almost exclusively from meat, liver, poultry, fish, eggs, dairy products, yeast extract (e.g. Marmite)
Biotin (vitamin B₇)	Important in our metabolism processes	Liver, kidney, eggs, dried fruits (e.g. prunes, apricots)

Tags: 5 a day, carlow, fruit, healthy eating, kilkenny, nutrition, nutritional concepts, vegetables, vitamins, water soluble
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Vitamins – part 1

Monday, November 21st, 2011

Vitamins are classified as either water soluble or fat soluble based on how they are absorbed and used by the body.

This week we focus on the fat soluble vitamins. Join us in two weeks to learn more about water soluble vitamins.

Fat Soluble (Vitamins A, D, E and K): Fat soluble vitamins are those that are normally stored in the body.

When these vitamins are ingested, they dissolve in fat. In a person with a healthy digestive system, the body uses what it needs at that time and stores the rest for future use.

In this blog, we explain the why we need each fat soluble vitamin and which foods are good sources of them.

Name	Why do we need it?	Where do we find it?
Vitamin A	It is important in helping with the moisturisation of our skin and mucous membranes (lining of the nose, eyes, throat). Vitamin A also helps with night vision. It is an antioxidant, which means that it protects against the effects of “free radicals” (unstable compounds that can damage healthy body cells). Vitamin A also increases our immunity.	It is stored in our liver, so the liver of other animals is a rich source of vitamin A. The animal source is known as retinol, and is also found in eggs, oily fish (e.g. mackerel), butter and milk. The main plant source of vitamin A is known as beta-carotene and is found in orange/red fruit and vegetables (e.g. carrot, sweet potato, red pepper).
Vitamin D	Regulates and improves the uptake of calcium and phosphate in our bodies for healthy bones and teeth. Important for pregnant and breastfeeding mothers to assist with the child’s bone development because babies can’t produce the vitamin D in their skin.	Sunlight (we make vitamin D in our skin), oily fish, liver, fortified products (e.g. breakfast cereal, margarine), eggs, baby milk formula.
Vitamin E	It helps to maintain our reproductive system, nerves and muscles. Similar to vitamin A, vitamin E is also an antioxidant.	Nuts, seeds, plant oils (e.g. olive oil, corn oil), wheatgerm, some green leafy vegetables
Vitamin K	Important for helping our blood to clot properly (healing wounds) and in the formation of our bones and kidney tissues.	Green leafy vegetables (e.g. broccoli, spinach), vegetable oils, cereals. Small amounts in pork and cheese.

Tags: 5 a day, carlow, fat soluble, fruit, healthy eating, kilkenny, nutrition, nutritional concepts, vegetables, vitamins
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College students – healthy eating tips

Monday, October 10th, 2011

When you go to college or university it may be the first time you’ve lived away from home and been fully independent. To have enough energy to study and enjoy student life to the full you need to eat regularly and healthily!

What does a healthy balanced diet really mean?

Eat regularly and base your meals on starchy foods
Eat lots of fruit and vegetables
Eat a wide variety of foods
Try to eat less salt
Cut down on saturated fats and sugars
Get active and try to be a healthy weight
Drink plenty of water
Don’t skip breakfast

Get organised

With some planning you can eat cheap and healthy meals on a tight budget
Make a shopping list before you go and shop
Watch your waste – when you buy foods that go off quickly, plan your meals carefully so it gets eaten or frozen straight away
Vary your meals otherwise you will get bored of eating and cooking the same things over and over again

What could you have in your food cupboard?

You need to stock your cupboard and fridge with easy to cook ingredients. Suggestions of meals include:

Soups – easy to make and nutritious especially if you add a lot of vegetables (fresh, frozen or canned).
Pasta – it’s quick and easy to cook and prepare. Keep pasta sauces in your cupboards and add your own flavours, vegetables etc. to it
Rice – mix cooked rice with leftover vegetables and meat
Bread is a good source of carbohydrate. Choose wholemeal bread rather than white as it is more nutritious and filling.
Potatoes – Baking potatoes are great value and versatile.
Porridge oats – cheap and it’s a really filling meal to start the day with. You could add some fresh or dried fruit for variety.
Beans and lentils – cheap to buy and a small amount goes a long way! Canned varieties can make a quick and nutritious addition to soups and stews. Lentils and beans can be used as a main meal with vegetables added. Baked beans on toast is a classic and is actually a very healthy dish, especially if you use wholemeal bread, and low fat spread.
Vegetables and fruit – can add vegetables to curries, soups, stir fries. Canned and frozen vegetables can be used as additions to last minute meals. Fruit is excellent for a quick nutritious snack. We should be eating at least 5 pieces of fruit and vegetables per day.
Condiments – add taste and flavour to your cooking. Keep a selection of dried herbs, spices, curry powder, vinegars, tomato sauce, soy sauce and stock cubes in your cupboard.
Tinned tomatoes – these can form the base of all sorts of sauces, are low in fat and count as a portion of your fruit and vegetables.
Chicken – chicken seems to be of better value if you buy in larger quantities. If you’ve got a freezer you could chop it up and freeze it in small amounts.
Eggs – are easy to cook and versatile.
Canned fish – Mackerel, sardines and pilchards are good sources of protein and omega 3 fatty acids.
Milk – full of calcium and vitamins and is healthy drink at any time of the day. Choose semi-skimmed or skimmed milk for a lower fat option.

Tags: 5 a day, activity, budget, carlow, college, cooking, diet, energy, fat, fruit, healthy eating, kilkenny, low fat, nutrition, nutritional concepts, saturated fat, starchy, student, university, vegetables
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