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healthy eating

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If you're trying to drop a few pounds before the Christmas party season, you're probably hyper-aware of what you're eating and how much exercise you're getting.

No matter how hard you're working though, there are certain simple mistakes that could be tripping you up without you even realising. Don't let the little things ruin your weight loss progress – keep these common mistakes in mind!

1. Not eating enough vegetables
The recommended daily amount is five portions of fruit and vegetables a day – but aim for more if you can, especially when it comes to nutrient-rich foods like kale, spinach and brocolli. Try to fit veg into every meal, including breakfast. Keep it simple – blend some kale into a green smoothie or add a tomato and some spinach to a morning omelette. Easy!

2. Skimping on breakfast
A glass of OJ or a black coffee by itself does not make a balanced breakfast. Try to eat foods that are high in protein, fibre and slow-release carbohydrates so that you're not craving sugar come 11am. Museli with added mixed seeds is a great morning option that'll fill you right up, or if you want something hot try porridge, or eggs and spinach on wholewheat toast. Whatever you do, don't skip breakfast entirely – it's just not going to help in the long run.

3. Getting discouraged when your weight loss drops off
It's natural that you'll lose more weight at the beginning of a diet, as water weight drops away. Reaching a plateau a few weeks in is not a sign that things aren't working, so don't give up just yet. You'll get back on track next week as long as you stay motivated and focused.

4. Slacking on healthy eating after a workout
A killer session at the gym is not a licence to dig into the Ben & Jerry's – well, not all the time anyway. Your body burns food faster after a workout, but keep to high-protein meals that'll help your muscles recover and will re-energise you. 

5. Blaming your lack of time
Try to make healthy eating and regular exercise a solid part of your lifestyle rather than something you just do when you have the time. Even if you were rushing out the door and had no time to make lunch, avoid the Spar chicken fillet roll and go for a healthier option like a wrap or hearty soup. Likewise, if you can't make that hour-long spin class, try to integrate exercise into your day in other ways – taking the stairs, getting off the bus a few stops early or going for a twenty minute walk after work.

6. Not getting enough sleep
When you're tired and cranky, you're far more likely to reach for that high-sugar snack. The hormones that control hunger and appetite are heavily influenced by the level of sleep you get – so try to get at least seven to eight hours per night where possible.

7. Ignoring weights at the gym
Weight loss isn't all about cardio, ladies. Lifting weights gives your metabolism a serious boost, meaning you'll get fitter faster and will burn more energy while you're at it.

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What do half a spoon of peanut butter, a miniscule slice of apple pie and 41g of Cadbury's Creme Eggs have in common? They all contain 200 calories.

If you're watching your weight, you're probably well used to checking the back of wrappers for nutritional information. But if you're eating unpackaged food, making something from scratch or just aren't mathematically minded, it can be difficult to figure our just how many calories you're consuming per portion.

A new app called Calorific aims to simplify healthy eating by showing you just how much food you need to eat to take in 200 calories. While it doesn't specify how food is cooked (eg. fried egg versus scrambled egg), it does give you a pretty solid idea of how much food is too much when you're counting calories.

So you'll now just how much cheddar to put in your lunchtime sandwich, or how many restaurant breadsticks are enough:

And next time you're making a bacon sarnie, you can keep these pictures in mind:

The apps creator, Aterm Petakov, says Calorific will hopefully re-educate people about the food they're consuming. "The truth is, most people eat junk and know that it's junk," he said. "What they need is a way to be held accountable for those choices and change them over time."

Sounds good to us!

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If you're trying to stay in shape or maintain a healthy weight, it can be hard to tell which tricks are working for your body and which aren't.

Sure, you battled your chocolate cravings at 11am but then you ended up eating twice as much dessert as usual after dinner. Sometimes, it's better to relax your attitude to food and fitness and just do what feels right.

Here are some health rules it's okay to break every once in a while…

1. No junk food, ever
Denying yourself when you have cravings can often backfire later in the day when you overindulge without thinking. If you have a craving for something sweet or unhealthy and it doesn't pass, don't just block it out! It's better to eat something unhealthy and enjoy it in the moment, rather than overeating later and feeling guilty for it.

2. Only eat salads
Yes, plain salads are a great option if you're trying to eat lightly, but they lack the comfort of heartier foods. Why not swap that boring lettuce for a non-creamy soup, some grilled veg or a wholewheat sandwich? You'll feel fuller and more satisfied without harming your weight loss plan. Adding cooked grains or beans to a salad can also help to make it more appealing, without adding fat or sugar.

3. Exercise every day
Your body needs time to rest! If you're lacking in sleep, allow yourself a lie-in and skip that morning spin class. In the long run it'll be better for your health and fitness levels.

4. Control your portions
"Portion control" seems to be the word of the year for anyone with an interest in clean eating and fitness. But certain non-starchy foods like salad leaves, peppers, celery and cucumber do not need to be strictly controlled. If you find you're getting sick of tiny dinners or feeling unsatisfied, try adding extra amounts of these safe foods to your plate.

5. No eating after 6pm
Your body doesn't automatically store calories as fat if they're consumed at night. If you've stayed late at work or are starving after an evening workout, give your body the fuel it needs. Skipping meals for the sake of not eating after dark will just slow down your metabolism in the long run. Try to keep evening meals healthy – but don't deprive yourself of food!

6. No bread
Yes, white bread is a refined carb that is generally high in calories. But wholegrain breads are packed with fibre and will leave you feeling full without bloating. Carbohydrates are your body's preferred source of energy, so give in to your needs!

7. No fatty foods
Fried and greasy foods should generally be avoided if you're dieting – but their high fat content isn't the only reason they're bad. Certain foods contain high levels of healthy fats which your body actually needs to help absorb nutrients. Nuts, seeds, olive oil and avocado might be high in fat on paper, but they're better than a snack box from the chipper any day!

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If you're considering a low-carb or even a no-carb diet, think again. Yes, certain types of carbohydrates are a no-no for a healthy diet but others are excellent and necessary additions to your daily menu.

Refined carbohydrates – like those found in white bread, biscuits, sugary cereals and other undeniably delicious foods – are okay in moderation but are linked to weight gain, heart disease and diabetes in the long run. Skip that white baguette and opt for a whole grain option instead, for a nutrient boost that'll leave you feeling satisfied.

Here are five of our favourites…

1. Bulgar
This grain is most commonly used in tabbouleh but it also works amazingly well in other salads and soups. It's a great alternative to white cous-cous or rice and is packed full of fibre and protein. One cup full of bulgar contains around 75% of your daily recommended intake of fibre. Handy!

2. Brown rice
The classic! When you choose white rice over brown, you're leaving three quarters of rice's nutrients behind – including essential antioxidants, magnesium and B Vitamins. So make an easy swap that'll do you the world of good.

3. Barley
Barley is a great side dish which also works well stirred through salads or stir-fries. Look for whole grain barley, not the processed 'pearl' variety, for an even more nourishing meal.

4. Quinoa
Technically quinoa is a seed, not a grain, but as it contains far more protein than any grain out there, we had to include it on this list. This South American superfood is hearty and nourishing with a great nutty taste. It can be used for just about anything – as a standard side dish, in porridge, or even in place of breadcrumbs for coating fish and chicken. Yum.

5. Freekeh
This Arabic wheat has a slightly bizarre name but there's no denying it's an amazing whole grain alternative! Freekeh is a very low-carb form of wheat that contains a whopping four times the fibre of brown rice. Looked for the cracked and toasted variety as it cooks and softens in half the time of the uncracked one.

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Ladies suffering from gym phobia will be glad to hear that you can lose weight without having to break into a sweat.

Follow these tips and you’ll be a skinny Minnie in no time!

Eat your snacks out of a bowl
If you are treating yourself to some crisps, pour them ino a bowl rather than eating them out of the packet. This way you will know exactly how much you have eaten and won't get a shock when you suddenly realise that the bag is empty.

Don’t supersize
When going for a takeaway, always say no to the large meal. No room for supersize when you are on a mission.

Drink plenty of water
Sometimes we think we are hungry when in fact we are just thirsty. Drink plenty of water so you won’t get confused between when it’s time to eat and when it’s time to drink.

Be a vegetarian for a day
Try to incorporate at least one vegetarian meal into your weekly meal plans. Stuffed peppers or a vegetable lasagne are just as filling as a chicken curry.

Don’t stuff your face
Consume enough food that you feel satisfied, not like you are going to explode.

Eat your brekkie
Never, ever skip on the most important meal of the day – breakfast. This will stop you snacking on carbs in the afternoon.

Go for a walk
It is also important you do some moderate exercise three times a week, so skip the lift and grab the stairs or get off the bus or train one or two stops before yours.

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After searching high up and low down, the world’s best diet has finally been revealed and it is not too far from Ireland – well, not really…

Channel 4’s documentary, The World’s Best Diet  awarded Iceland the sought after title because of their diet of fresh fish, good quality meat and dairy. Apparently, the Icelandic have the secret to living longer and eating healthier.

Each country or tribe – yes, they even looked at tribes – in the documentary, which was presented by Jimmy Doherty and Kate Quilton, was ranked according to diet based on weekly grocery shop and daily meals and obviously Iceland came out on top.

Italy came in a close second and Greece a close third with the league table basing their findings on life expectancy, obesity, heart disease and diabetes in each country.

Unfortunately, Ireland didn’t come in the top 10 but here is the full list in case you had dreams of living in a country where the people have a good, healthy diet.

1. Iceland
2. Italy
3. Greece
4. Seventh Day Adventists (form of Christianity)
5. Japan
6. Sweden, Norway, Denmark (joint)
7. The Kuna Indians (Panama)
8. France
9. Spain
10. The Netherlands

The Marshall Islands came last so you might want to avoid here if you want to stay healthy…

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