Healthy eating with aisling murray from whelehans pharmacy

Healthy Eating
with Aisling Murray from Whelehans Pharmacy

The Food Pyramid- 1st Shelf

Eating is one of life’s greatest pleasures. Food is vital for promoting and protecting health the food choices you make are what ultimately determine how healthy you are. Unlike many disease factors, such as genetics, gender and age, diet is a risk factor that can be changed positively to reduce the risk of disease.

The food pyramid
The food pyramid is designed to make eating healthy easier it provides a guideline for you to follow. Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health.
Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid. Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within your calorie range. Your portion requirements will depend on your age, whether you are male or female and how active you are.

Studies have shown that we take in too many calories from foods and drinks high in fat, sugar and salt, these foods are located on the top shelf of the food pyramid. Foods like cake, crisps, chocolate etc. provide very little of the essential vitamins and minerals your body needs. It’s recommended to limit your intake of these foods as excessive consumption has been linked with heart disease and diabetes.

1st shelf – Bread, Cereals, Potatoes, Pasta and Rice
This shelf contains foods which are the best energy providers for your body.  It’s recommended that women choose 6+ servings each day and men should consume 8+ servings. An active individual may require up to 12 servings a day. Wholegrain choices contain fibre to help your digestive system also fibre from adequate sources can interfere with the absorption of dietary fats and cholesterol, which may result in lower blood cholesterol concentrations thus reducing the risk of heart disease. Half of your servings from this shelf should be wholegrain breads and high fibre breakfast cereals. Try using brown rice and whole wheat pasta instead of white rice and pasta. Choices like 1 pitta pocket, 1 tortilla wrap, 1 small bagel, 1 small scone and one small French bread roll count as 2 servings.

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