The Freebird Times - Issue 3

LIVING & LIFESTYLE
Tips for healthy eating
Eating properly can be a challenge
as we get older but don’t get ‘stuck’
eating the same things and cooking
the same meals every day says food
lover, cook and blogger, Niav Halpin.
Eating well as we get older is just as important as it
is when we are babies. It helps us feel good, gives us
energy to do things and should be enjoyable. Also,
unlike many aspects of our health and wellbeing,
what we eat is totally within our control. A good
diet can help decrease the risk of heart disease, high
blood pressure, diabetes and high cholesterol and
can help greatly with recovery from illness or injury.
Think of your food as medicine as well as one of
life’s great pleasures!
Top tips to keep eating well
• Plan your meals and don’t skip a meal.
• Pack in the protein. We all lose muscle mass
as we age and not getting enough protein can
be detrimental to your health. Try to include
some protein at each meal if you can. Eggs are
a great source of protein and are the original fast
food - scrambled eggs with smoked salmon and
wholegrain toast can be made in five minutes and
is the perfect way to start the day. Lean meat,
turkey, chicken, salmon, sardines, tuna, beans,
pulses or nuts are also great sources of protein.
• 5 a Day. Fruits and veggies are packed with
important nutrients. However, eating five a day
can be difficult. Remember these can be fresh
or frozen and eating a variety is important as
is colour. If you find this difficult try making
smoothies. Many fruits freeze well and can be used
straight from the freezer e.g. bananas, mangos,
raspberries, strawberries or blueberries. Spinach
added to a fruit smoothie is an excellent way to get
those super green leafy vegetables into your diet.
• Eat fibre-rich foods like 100% wholemeal or
wholegrain bread, porridge /oatmeal, brown rice
and brown pasta. A high-fibre diet can lower
the risk of developing many chronic conditions
including heart disease, obesity and some cancers.
• H2O - drink lots of water. Ideally you should
drink 8 glasses / 2 litres a day as getting
dehydrated can make you feel tired and
sometimes dizzy.
• Avoid empty calories. This means limiting or
avoiding processed foods like ready-made meals,
sausages, cold meats, biscuits, cakes, savoury
snacks (crisps, peanuts), sweets. These foods can
be high in calories, fat, sugar and salt and low in
nutrients.
• Fermented foods are super for digestion, gut
health, reducing inflammation and for boosting
the immune system. Many of these can be
made at home such as milk kefir, kimchi and
sauerkraut. You can find making instructions on
You Tube. They are also available to buy in many
health food shops and online.
• Bone broth is a great source of protein and is
good for joint and bone health. It can be drunk
on its own or used in soups, stews or casseroles.
You can make it at home if you can source the
bones from a good butcher or it is available to
buy in many good food stores and can be ordered
online.
• Double up. If you are cooking something for
dinner today double the amount and it will
provide dinner or lunch tomorrow.
• Cook from scratch as this way you know what
you are eating with no hidden sugars, salt or bad
fats. It doesn’t have to be complicated. With good
ingredients the simpler the better.
• Spice it up - try adding more herbs and spices
such as turmeric, ginger and cinnamon to add
interest ad flavour.
• Running out of ideas? Check out cookery classes
or courses in your area or look online for new
recipes and great tips.
16 THE FREEBIRD TIMES – ISSUE NO. 3, AUGUST 2018