If you live in Ireland and want to manage your weight in a healthy, lasting way, the best place to start is with the official Irish guidelines on food and activity. Here they are, made simple, with practical ideas for everyday life.
Ireland’s Healthy Food Pyramid, shelf by shelf
- Vegetables, salad and fruit: 5 to 7 servings a day. Make this the biggest part of every meal.
- Wholemeal cereals and breads, potatoes, pasta and rice: 3 to 5 servings a day, depending on how active you are. Choose wholegrain where you can.
- Milk, yoghurt and cheese: 3 servings a day for most adults. Choose reduced-fat options.
- Meat, poultry, fish, eggs, beans and nuts: 2 servings a day. Include oily fish once a week.
- Fats, spreads and oils: in very small amounts.
- Foods high in fat, sugar and salt: not every day, and no more than once or twice a week.
The pyramid also recommends drinking at least 8 cups of fluid a day, with water the best choice.
How much activity do adults need?
Ireland’s National Physical Activity Guidelines recommend that adults do at least 30 minutes of moderate activity on 5 days a week, or 150 minutes a week. Moderate means you’re breathing faster but can still talk: brisk walking, cycling, swimming or dancing all count. Adding strength exercises on a couple of days a week helps look after your muscles and bones.
What is a healthy rate of weight loss?
Aiming to lose 0.5 kg to 1 kg (1 to 2 lb) a week is a realistic, sustainable goal. Slow and steady changes are much easier to keep up than crash diets. If you have a medical condition or are thinking about medical weight-loss treatment, talk to your GP first.
Simple ideas for everyday Irish life
- Swap a breakfast roll for porridge with fruit, or eggs on wholemeal toast.
- Walk the coast road, a local greenway or your nearest park after work.
- Try a free parkrun on a Saturday morning. There are events all over Ireland.
- Cook a big pot of vegetable soup or stew at the weekend for easy lunches.
- Keep treats for the weekend rather than every day.
- Aim for 7 to 9 hours of sleep. Tiredness makes healthy choices harder.
Where supplements fit
No supplement can replace good food, movement and sleep. If you’d like a simple daily habit to sit alongside your routine, LipNutrix is stimulant-free and taken as 1 capsule in the morning and 1 at around 4pm. We deliver free, with tracking, to every county in Ireland. See delivery to Ireland.
LipNutrix is a food supplement, not a medicine. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you take medication, have a medical condition, or are pregnant or breastfeeding, speak to your GP or pharmacist before taking any supplement. LipNutrix contains crustacean derivatives (chitosan).
