Experts in Nenagh Give Top Tips for Nutrition & Wellbeing

NDC & Arrabawn Evening Raises Funds for North Tipperary Branch of Alzheimer Society

 

Independent Dietitian & TV personality, Paula Mee, and Counsellor & Wellbeing Coach, Fiona Hoban, were in Nenagh’s Abbey Court Hotel on Thursday (31st January, 2013).     The expert speakers were at a Health & Wellbeing Evening organised by The National Dairy Council & Arrabawn Co-op, with all of the proceeds from the €5 admission charge and also from a raffle on the night, going to the North Tipperary Branch of the Alzheimer Society of Ireland.

 

Pictured were (L-r).Paula Mee, Independent Dietician and TV Personality, Fiona Hoban Counsellor & Wellbeing Coach and Chef Sarah Baker from Cloughjordan House Cookery School

Fran Curry from Tipp FM was master of ceremonies for the event, which also included a cookery demonstration by Sarah Baker from Cloughjordan House Cookery School, Cloughjordan, Co Tipperary.

 

Avoid Those ‘Fad Diets’ – Just a Few Positive Changes Can Make a Difference

 

Speaking in Nenagh, Paula Mee said most people will find that making just a few small changes to their diet could make a really big difference to their health now, but also in the future as they age.

 

Pictured were (L-r).Paula Mee, Independent Dietician and TV Personality, Fiona Hoban Counsellor & Wellbeing Coach and Chef Sarah Baker from Cloughjordan House Cookery School

She said that ‘fad diets’ are to be avoided and that the only effective approach for successful weight loss that lasts is to adopt a healthier lifestyle – a healthy, balanced diet and regular physical activity.

 

She outlined her “Top Ten Tips” for weight management emphasising that it is important not to compromise the quality of your diet if you are ‘watching your weight’.

 

“You still have to achieve your recommended intakes of nutrients when you are trying to lose weight,” said Paula Mee.   “Don’t go ditching dairy for weight loss !  In the current climate, more and more families are appreciating traditional produce like milk, yogurt and cheese for their nutritional values, as well as their versatility for meals, baking and snacks,” said Paula Mee.

 

Pictured wereMembers of the North Tiperary Branch of the Alzheimer's Society of Ireland (L-r).Jennifer Woods Home Care Co-ordinator, Mary Dwane, Chairwoman, The Alzheimers Society of Ireland North Tipp Branch, Jody Delanet, Commitee Member, Martin Ryan, Regional Manager, Pauline Delaney, Sec. and Mary Ryan Committee Member.

She highlighted that whole milk is just 3.5% fat, low-fat or semi skimmed milk is no more than 1.8% fat and skimmed milk has no more than 0.5% fat.  “With such a wide range of dairy products in the shops, including many low-fat options, dairy can and should be included as part of a balanced diet and healthy lifestyle,” said Ms. Mee.

 

Paula Mee’s Top 10 Tips for Weight Management

 

  1. Adopt a regular meal pattern
  2. Always start the day with a healthy breakfast
  3. Choose 3 portions of low-fat foods from the ‘milk, yogurt and cheese’ food group a day (5 servings are needed if aged between 9-18 years)
  4. Eat at least 5 portions of fruit and vegetables every day
  5. Watch your serving sizes
  6. Eat adequate amounts of lean protein for satiety
  7. Be very discerning about your carbs, fill up on fibre
  8. Limit intakes of high fat, high sugar foods and focus on fresh where possible
  9. Limit alcohol intake
  10. Participate in regular physical activity

 

Chef Sarah Baker from Cloughjordan House Cookery School and her assistant, Coleen O Hara

 

Bone Healthy Diet & Lifestyle Important For All Ages

 

“Whilst  the majority of our bone mass is reached by our late teens, awareness of bone health and following a ‘bone-friendly’ diet is important at all ages,” said Paula Mee.

 

“Participating in weight-bearing activity is an important part of this,” said Ms. Mee.  She described this as activities which need our feet and legs to support our full weight, for instance walking, dancing, jogging or most team sports.

 

“The National Guidelines on Physical Activity for Ireland recommend that adults participate in at least 30 minutes of moderate exercise 5 days of the week (or 150 minutes per week) and for children to have at least 60 minutes of moderate to vigorous exercise every day,” said Ms. Mee.   “Worryingly, research shows that 75% of Irish adults and 80% of Irish children do not meet these recommendations,” said Ms Mee.

 

“Aproximately 99% of the body’s calcium is found in our skeleton and teeth, and the ‘milk, yogurt and cheese’ food group contributed 39% of calcium intake in adults aged 18-64 years.” (IUNA, 2011).  “Unfortunately national food surveys reveal that 16% of women aged 18-64 years and 13% of women aged 65+ years have inadequate calcium intakes, with higher percentages of calcium insufficiencies amongst Irish children and teenagers.”

The Department of Health’s Food Pyramid recommends three servings from the ‘milk, yogurt and cheese’ food group each day, and should be enjoyed as part of a balanced diet and healthy lifestyle. Those aged 9-18 years need 5 servings, due to the importance of calcium during this life stage.Examples of one serving include 200ml of milk, 125ml of yogurt or 25g of hard cheese, with low-fat varieties encouraged

 

Paula Mee’s Simple Tips to Boost Calcium Intakes

 

  1. Add some low-fat milk to soups, sauces or mashed potatoes
  2. Blend some fruit with yogurt for a simple, tasty smoothie
  3. Breakfast cereal with low-fat milk – hot or cold – is a great snack any time of day
  4. Fresh fruit salad with natural yogurt
  5. Custard made with low-fat milk and stewed apple
  6. Baked potato with grated cheese
  7. Mixed cheese salad or vegetable bake
  8. Use yogurt or cheese on wholegrain crackers as a nutritious snack

 

Conor Ryan, Chief Executive of Arrabawn Co-op thanked all of the speakers for providing such an engaging, entertaining and insightful evening.

 

“This evening has provided all of us with ‘food for thought’ about the small things which can make a big difference to our own personal health and wellbeing,” said Mr. Ryan.   “The evening has also been an unique opportunity for Arrabawn Co-op and the NDC to showcase the diversity of milk and dairy produce within our daily lives, based on the expertise of renowned speakers.”

 

More Information

 

More information is available at the National Dairy Council web site, www.ndc.ie.  You can follow ‘ObeyYourBodyIRL’  on Facebook or catch NDC updates on Twitter @NDC_ie

Follow ‘Arrabawn-Group’ on Facebook. Arrabawn Co-op with updates on Twitter@ArrabawnDairies

 

Paula Mee is a leading Irish independent dietitian, TV personality and media commentator on nutrition and health. She was a presenter of RTÉ TV’s Health Squad programme which ran for five years until 2006 and she is currently making regular Tuesday appearances on RTÉ’s Today Show with Daithi and Maura, advising on nutrition and health issues.

 

At the event in Nenagh, Paula gave a presentation which covered nutrients in the ‘milk, yogurt and cheese’ food group, bone health, body weight management and addressed questions about nutrition and the role of milk and milk products as part of a balanced diet and healthy lifestyle.

 

Fiona Hoban is well known for engaging her audience with a presentation on how important it is to manage our emotional, as well as our physical needs, throughout our various life stages. A graduate of Trinity College Dublin (MA Philosophy & Sociology), Fiona is a popular Counsellor and Wellbeing Coach based in Westport – and also a part time lecturer with the National Counselling Institute of Ireland. She presented her “Top 10 Tips for Feeling Good” on 31st January.

 

Sarah Baker is from Cloughjordan House Cookery School, Cloughjordan, Co Tipperary.

Sarah has a lifelong passion for creating food delights using fantastic local ingredients. A farmer’s daughter from Co. Wexford, she is Ballymaloe trained. Sarah established CloughjordanHouse Cookery School in 2009 in the kitchen of the main historic house. As the Cookery Schoolhas grown, she built a new “state of the art” kitchen in a restored building in the courtyard.  At the health and wellbeing evening on 31st January, Sarah featured recipes on the evening ranging from a Quick Caramelised Onion & Rosemary Focaccia, and Cream of Seafood Soup to Mixed Berry Brûlée.

 

Recommended Dietary Allowances:

  • Milk, yogurt and cheese are important sources of calcium. Calcium is needed for the growth and development of bone in children, and the maintenance of our bones and teeth.
  • The Department of Health’s Food Pyramid recommends three servings from the ‘milk, yogurt and cheese’ food group each day, and should be enjoyed as part of a balanced diet and healthy lifestyle. Those aged 9-18 years need 5 servings, due to the importance of calcium during this life stage.
  • Examples of a serving from the ‘milk, yogurt and cheese’ food group include a 200ml glass of milk, a 125ml carton of yogurt or a 25g (match-box sized) piece of hard cheese. Low-fat varieties from this food group are encouraged.

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