Healthy Eating

Studies have shown that a healthy diet can help reduce the risk of cancer and heart disease. A healthy diet is based on a balanced intake of fats, carbohydrates, protein, vitimins, minerals and salts.

Irish Recommended Daily Intakes

• Carbohydrates should make up 50% or more of your total energy intake
• Protein should make up 10-15% of your total energy intake
• Fat should make up less than 30% of your total energy intake

Of that fat, less than a third should be coming from saturated fat (meat sources) and at least one third of this should be from polyunsaturated fat (fish, seeds, nuts and vegetable cooking oils).

Recommended Daily Intake of salt should be <6g/day. To work out the level of salt in foods, you multiply the ‘sodium’ amount shown by 2.5 .

Should not take in than 300mg of cholesterol per day (American Heart Association)

It is recommended not to exceed 21 units per week for men and 14 units per week for women, in relation to alcohol.

1 unit = pint of beer or glass of wine
1 ½ units = 1 measure of spirits

Links & Resources

• Recommended Dietary Allowances
  The Food Safety Authority of Ireland (FSAI) gives guidelines for the recommended dietary allowances. more »
• Bord Bia   
  Bord Bia has produced a range of leaflets on healthy eating which you may read online. These focus on slimming, a healthy diet for people on the go, sports nutrition, cholesterol and fitness. more »
• Quick & Healthy Eating Tips
  VHI online provide a list of quick and healthy eating tips for different meals throughout the day. more »