Dietitian and physiologist Orla Walsh joined Anna Geary on RTÉ Radio 1 to discuss the best foods to fuel our bodies with. Listen back here.
The old saying goes: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. But according to dietitian Orla Walsh, we should be enjoying full plates at every meal.
Although everybody is different, in general terms, Walsh says that our breakfasts should be just as filling and diverse as our lunches and dinners
To begin with, she suggests opting for a high-fibre, high-protein, carbohydrate-filled start to the day.
“When we wake up in the morning, the carbohydrate stores in our liver are quite low, and our body would prefer if we replenished them,” the dietitian explains.
A bowl of porridge with milk and perhaps a dollop of yoghurt, a mix of fruit (the fruit should fill half the bowl) and a sprinkle of nuts and seeds.
Alternatively, you could have eggs on wholegrain bread, with tomatoes and mushrooms cooked in olive oil.
The main thing is to ensure you have carbohydrates, fats, fibre and protein on your plate.
If you have little ones in the house who refuse to eat breakfast, the dietitian recommends getting them up a little bit earlier and getting them outside for five to ten minutes if possible.
“When our sleep hormone remains high in our system, we need it to drop before our digestive hormones can come up,” she explains.
“I would start small and get them into the habit,” she suggests. “Maybe start small with the likes of a yoghurt. Then, maybe in a week’s time, add a banana. Then add some granola. Then add some chopped nuts.”
As for busy adults, if you can’t stomach a big meal first thing, but want something in your system before heading to the gym, Walsh recommends a large glass of orange juice or a banana.
If you can’t stomach a big breakfast and find yourself reaching for snacks throughout the day, Walsh says you should assess your body’s needs.
“Good nutrition is asking yourself: What have I just done, and what am I about to do?” she explains.
If you can tailor your food to the energy needed throughout the day, you’ll likely find yourself fueled in the appropriate way.
If you’re getting hungry while sitting at a desk, for example, you should opt for a handful of nuts or some hummus and veg to keep your healthy fats high.
If you’re getting ready to go for a run, though, you’re better off eating some carbohydrates.
Surprisingly, Walsh suggests opting for a high-carb, low-protein option that can be digested quickly, such as a handful of jellies or a cereal bar.
The dietitian is quick to note, however, that these are appropriate if you find yourself hungry an hour before a run, but she would not recommend them as part of your day-to-day diet.
When it comes to staying fueled throughout the day, Walsh says that hydration is essential.
A mistake that many people make is forgetting about water during the day and trying to make up for it in the evening, which leads to late-night bathroom visits.
“Front-load the day with fluids,” she says, noting that women need about 2 litres of water, while men should aim for 2.5 litres a day.
“If you’re a sweatier person, you could very well need more,” she adds.
To find out more about healthy eating habits, listen back to the full interview here.