Food is so much more than the sum of its nutrients. It is social, comfort, pleasure and pain. In the last year there have been times when all of us have succumbed to comfort foods to get us through a hard day. But we also know that food has the power to support our mental, physical and emotional wellbeing, and that positive power cannot be found at the bottom of an ice cream tub.

When you think about it, it is a bit crazy that we have been munching our way through more junk food than ever before in a time when our bodies need as much nutrition as we can pack into our diet to support our health and defend our immunity.

Let’s get organised!

When it comes to eating well, preparation is the key. If you stock your larder, fridge and freezer with some basic, essential healthy food then you are more likely to make healthier choices and cook something from scratch than dial up a pizza or reach for a ready meal, especially when life gets busy mid-week. Now that spring has sprung, it is a good time to have a clear out and rethink what’s in your cupboards.

Do a checklist and make sure you have some foods from each of the major food groups to help keep you well nourished. Here are some ideas:

Carbohydrate

Carbs are important for energy, but it's the slow release, low GI stuff we want in our larders, rather than the white, refined rocket fuel. So the next time you are wheeling your trolley around the supermarket, pop some of these slow release carbohydrates in:

brown rice
whole-wheat pasta
quinoa
wholewheat noodles
jumbo oats (the bigger the oat, the lower GI and the more sustained the energy release)
sweet potato
wholemeal pitta pockets
oatcakes

Protein

We need a regular supply of protein to help support cell repair, immune defence muscle function and maintain our energy (as well as to regulate our appetite, and help us to feel fuller for longer).

eggs
meat - but not so much ham, bacon or sausages - chicken, beef or lamb are better choices
fish - tinned fish like mackerel and sardines, or pre-cooked salmon and trout are good for the fridge
nuts, seeds and sugar-free nut butters are great
houmous
tinned or dried beans and lentils
feta, goat’s or cottage cheese
tofu

Healthy fats

oily fish
nuts and seeds, nut butters
olive oil
avocado

Vitamins and minerals

lots of vegetables - especially the dark green, leafy ones like broccoli, leeks, rocket, spinach, kale, watercress. Have a look at the variety of frozen vegetables.
fruit, especially berries and cherries (again, frozen ones are great)
dairy products especially natural yoghurt

A little something sweet

No diet is complete without a little bit of chocolate I think, don’t you? The darker, the better, so aim for at least 70% and go as dark as you dare.

It is common sense, but worth remembering that the foods we put onto our shopping list, are the same ones that end up in our larder and fridge, that end up on our plate, and these foods give us the nutrients that can make or break our health.

Sitting down once a week and thinking about what you might eat for the week ahead, doing a little bit of batch cooking at the weekend, or having healthy stuff in the fridge is the secret to a healthy diet.

This blog post first appeared as my column in The Irish News on Saturday 27 March 2021.

Comfort food to nourish your soul