Eat Smart: How to achieve work-diet balance in UCD. Assoc. Prof Clare Corish RD PhD FINDI Lauren Power BSc MPH

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1 Eat Smart: How to achieve work-diet balance in UCD Assoc. Prof Clare Corish RD PhD FINDI Lauren Power BSc MPH School of Public Health, Physiotherapy and Sports Science UCD

2 What is healthy eating?

3 Coconut Oil: High in Saturated Fat Coconut Oil is not a Coconut Oil vs. Olive Oil healthier alternative to olive oil! 86% Saturated Fat <1% unsaturated fat 7% Saturated Fat 93% Unsaturated Fat

4 Healthy Fats: Who should you believe? Vs Canola Corn Olive Peanut Safflower Soybean Sunflower

5 Where else do you find your healthy fats? Avocado 12% unsaturated fat 2% saturated fat Walnuts 56% unsaturated fat 6% saturated fat Salmon 8% unsaturated fat 3% saturated fat Chia seeds 26% unsaturated fat 3% saturated fat Many other nuts, seeds, fish and oils contain high unsaturated fat contents

6 Gluten: The Devil in Disguise There is no concrete scientific evidence that gluten causes or is attributable to any health condition except Coeliac disease Cutting out foods which contain gluten from the diet increases the risk of many nutrient deficiencies

7 Dairy: We Don t Need It There is no concrete scientific evidence that cutting out dairy cures or prevents cancer and other chronic diseases Dairy alternatives contain less protein, calcium and many other essential nutrients than cows milk. They also contain a higher sugar content than cow s milk No solid evidence that dairy consumption increases risk of allergy development

8 Low Carb Diets: Good or Bad?

9 Why Carbohydrate is Important Conclusion: Low-carb diet produced greater weight loss in 6 months than conventional diet, however differences were not significant after one year

10 Organic better than non-organic? Conclusion: there is no evidence of a difference in nutrient quality between organically and conventionally produced foodstuffs.

11 There is no Such Thing as Liver Detox Dr Calvin Harris telling us when its time to detox

12 What is healthy eating? Recommendations of carbohydrates now reflect portions eaten Fruit/veg shelf and carbohydrate shelf have swapped Fruit and veg recommendations have increased to 5-7 portions/day The top shelf has been separated from the lower shelves

13 Barriers to Healthy Eating with a Busy Schedule Irregular Schedules Time-constraints to cook/prepare healthy foods Need for a quick energy fix Eating on the go Access to unhealthy foods Lack of facilities Not taking breaks!

14 What Can be Done? Take a break! - Improves concentration - Reduces stress - Increases productivity - Mindful eating

15 Breakfast at the Desk It is better to eat breakfast at home to ensure you eat a full nutritionally balanced meal If you find you don t have time in the morning, try fruit, overnight oats or wholegrain toast Many restaurants on campus serve porridge, yogurt pots, eggs and toast in the morning

16 Healthy Snacking Throughout the Day It is important to keep your energy up during the day Protein bars can be useful post-workout. If consumed in excess they may lead to weight gain, and can also be high in sugar. Be careful with sugary snacks you may think are healthy: Granola bars are often very high in sugar!

17 Lunches: Cooking in Bulk - Healthy lunches don t have to be overly fancy or complicated - Cook in bulk at the beginning of the week - You don t need to eat salad everyday to have a healthy, nutritionally balanced lunch!

18 Breakfast, Lunch and Dinner Ideas Healthy%20Eating/101-Square-Meals-Cookbook-Feb-2015.pdf

19 Lunch and a walk

20 Where can I find accurate nutritional advice?

21 In Summary Beware of fake nutritionists giving false and nonevidence based nutritional advice The best diet is a balanced diet Don t cut out food groups Remember the importance of breakfast Take breaks Have healthy snacks on hand everyday Consider cooking in bulk Plant-based meals Plenty of fruit and vegetables

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