Healthy Eating Guidelines (Junior Cert Home Economics): Revision Notes

Healthy Eating Guidelines

1. Eat Plenty of Fruits and Vegetables
   • Aim for at least five portions per day, including a variety of colours.
   • Different colours mean different nutrients (e.g. vitamin C in oranges, iron in leafy greens).
   • Important because fruits and vegetables are rich in vitamins, minerals, fibre, and antioxidants, which support the immune system and reduce the risk of diseases like cancer and heart disease.

2. Choose Wholegrain Options
   • Pick wholegrain bread, cereals, pasta, and rice instead of refined white versions.
   • Wholegrains are high in fibre, which improves digestion and helps prevent constipation.
   • They also release energy slowly, helping to maintain steady blood sugar levels and keep you fuller for longer — useful for managing weight.
3. Select Low-Fat Products
   • Choose low-fat milk, cheese, and yoghurt where possible.
   • Important because these foods provide calcium and protein without too much saturated fat, which can raise cholesterol and increase the risk of heart disease.
   • Reducing fat intake also helps with maintaining a healthy weight.

4. Choose Lean Proteins
   • Focus on fresh, lean meats, chicken, fish, beans, and pulses.
   • Avoid processed meats like sausages and rashers, which are often high in fat and salt.
   • Protein is essential for growth, repair, and muscle health, while lean sources reduce the risk of obesity and cardiovascular problems.
5. Cook Healthy
   • Use methods like baking, steaming, boiling, or grilling instead of frying.
   • These methods use less oil and help preserve nutrients in the food.
   • Important because fried foods can be high in unhealthy fats and calories, leading to long-term health risks like obesity and heart disease.

6. Limit Salt Intake
   • Avoid adding extra salt at the table or when cooking.
   • Use herbs, spices, garlic, or lemon juice to flavour food instead.
   • Avoid high-salt foods like crisps, processed meats, and ready meals.
   • High salt intake is linked to high blood pressure, which increases the risk of heart disease and stroke.
7. Stay Hydrated
   • Drink at least two litres of water daily, more if exercising or in hot weather.
   • Staying hydrated helps regulate body temperature, transport nutrients, and remove waste products.
   • Water is a healthier choice than sugary drinks, which can cause obesity, diabetes, and tooth decay.