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Understanding the Concept of Healthy Eating

Making the Right Healthy Eating Choices

A healthy balanced diet is important for good health - eating a variety of foods can help you manage your weight, improve general wellbeing and reduce the risk of conditions including heart disease, stroke, diabetes, some cancers and  osteoporosis. Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health.
By using the Food Pyramid as a guide an individual can get the right balance of nutritious foods within their calorie range (Fig. 1). Studies show that we take in too many calories from the top shelf of the Food Pyramid - foods and drinks which are high in fat, sugar and salt. These provide very little of the essential vitamins and minerals your body needs - limiting such foods is essential for healthy eating (DoH and HSE, 2012).

Making Healthy Eating Choices

Traffic Light Labeling
The traffic light labeling system (Fig 2.) tells you at a glance if a food is low (green), medium (orange) or high (red) in sugars, fat, saturated fat and salt. When comparing two products it is important to look at the per 100g column. The more green lights a food has the healthier the choice is. The low, medium and high boundaries were determined by the Food Standards Agency in the United Kingdom (FSA, 2007). This food labeling system will be used to compare Folláin products to a variety of other similar products.

Fig 2. Traffic Light Labelling System (FSA, 2007)

All Measures per 100g

Low - A healthier choice

Medium- OK most of the time High- Just Occasionally
 
SUGARS 5g or less 5.1 – 15g More than 15g
FAT 3g or less 3.1 – 20g More than 20g
SATURATES 1.5g or less 1.6- 5.0g More than 5g
SALT 0.3g or less 0.31 – 1.5g More than 1.5g

 

1. Popular ‘Slimmers’ Cereal Vs Wholemeal Bread and Folláin ‘No Added Sugar’ Orange Marmalade

Nutrients

Popular ‘Slimmers’ Cereal - Per serving 145g- (45g cereal & 100ml low fat milk)

Wholemeal Bread & Folláin ‘No Added Sugar’ Orange Marmalade- Per serving 116g (2 slices bread & 40g marmalade)
Energy 145 kcal 203 kcal
Protein 6.2g 6.7g
Carbohydrates 26.7g 38g
(of which sugars) 8.2g 14.9g
Fat 1.3g 1.6g
(of which saturates) 0.8g 0.3g
Fibre 0.9g 4.7g
Sodium 0.3g 0.3g
Salt equivalent 0.75g 0.75g

Both the popular ‘slimmers’ cereal, the wholemeal bread and Folláin ‘No added sugar’ orange marmalade are quite similar nutritionally – low in fat, medium in sugars and salt. When it comes to choosing a breakfast option one of the most important nutrients to look at is the fibre. By choosing the wholemeal bread and Folláin ‘No added sugar’ orange marmalade you are choosing the higher fibre option. Fibre helps to keep you fuller for longer, helps to lower cholesterol levels and helps to keep blood glucose levels stable.

2. Honey on Wholemeal Bread Vs Folláin ‘No Added Sugar’ Orange Marmalade on Wholemeal Bread

Both the honey and Folláin ‘No Added Sugar’ orange marmalade on wholemeal bread are low in fat and medium in salt. The salt content is from the wholemeal bread itself - most breads and cereals will have a certain amount of salt present. The Folláin ‘No Added Sugar’ orange marmalade is the lower sugar option and this choice will make less of an impact on your weight and blood glucose levels when compared to honey.

3. Honey in Porridge Vs Folláin ‘No Added Sugar’ Raspberry Jam in Porridge

Both the honey and the Folláin ‘No Added Sugar’ raspberry jam in porridge are low in fat and salt. By choosing to add Folláin ‘No Added Sugar’ raspberry jam to your porridge you are choosing the lower sugar option which will ultimately impact less on your weight and blood sugar. Porridge provides a good source of fibre which helps to slow the release of sugar into your blood stream and keep your blood glucose levels stable.

4. Chocolate Spread on Wholemeal Bread Vs Folláin ‘No Added Sugar’ Strawberry Jam on Wholemeal Bread

Chocolate spread is much higher in fat than the Folláin ‘No Added Sugar’ strawberry jam – this makes it the more calorific option when compared to the wholemeal bread and Folláin ‘No Added Sugar’ strawberry jam. Most importantly the chocolate spread is medium in saturated fat which will impact negatively on your heart health.

5. Peanut Butter on Wholemeal Bread Vs Folláin ‘No Added Sugar’ Blackcurrant Jam on Wholemeal Bread

Both the peanut butter and the Folláin ‘No Added Sugar’ blackcurrant jam on wholemeal bread are medium in salt. Peanut butter is higher in saturated fat compared to the Folláin ‘No Added Sugar’ jam. The higher saturated fat content contributes to increasing cholesterol levels and heart disease.

6. Tomato Ketchup Vs Folláin ‘No Added Sugar/Salt’ Tomato Relish

Ketchup is high in salt and the Folláin ‘No Added Sugar/Salt’ Irish tomato relish is salt free. Salt can increase blood pressure levels which can increase risk of heart disease and stroke – choosing the lower salt option will have a positive impact on your heart health.

7. Mayonnaise Vs Folláin ‘No Added Sugar/Salt’ Fire Roasted Pepper Relish

Mayonnaise is more than 75% fat and more than 10% of this fat is saturated fat. Excess fat in the diet leads to weight gain and the saturated fat contributes to raised cholesterol levels and heart disease. Mayonnaise is also higher in salt when compared to the Folláin ‘No Added Sugar/Salt’ fire roasted pepper relish - salt will impact negatively on your blood pressure. The Folláin ‘No Added Sugar/Salt’ fire roasted pepper relish is certainly a healthier alternative to mayonnaise.

8. Sweet Chilli Sauce Vs Folláin ‘No Added Sugar/Salt’ Exotic Fruit Relish

The Folláin ‘No Added Sugar/Salt’ exotic fruit relish has got 12.5g less sugar per 100g when compared to the sweet chilli sauce. Therefore the Folláin ‘No Added Sugar/Salt’ exotic fruit relish will have less of an impact on your weight. The Folláin ‘No Added Sugar/Salt’ exotic fruit relish is the healthier choice when compared to the sweet chilli sauce as it is also free from salt.

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Terms

Conditions

Privacy Policy

Last updated: 24/05/18

Follain Teoranta ("us", "we", or "our") operates www.follain.ie (the "Site"). This page informs you of our policies regarding the collection, use and disclosure of Personal Information we receive from users of the Site.

We use your Personal Information only for providing information and improving the Site. By using the Site, you agree to the collection and use of information in accordance with this policy.

Information Collection and Use

While using our Site, we may ask you to provide us with certain personally identifiable information that can be used to contact or identify you.

Personally identifiable information may include, but is not limited to: your name & e-mail address, IP address, pages visited by you.

Log Data

Like many site operators, we collect information that your browser sends whenever you visit our Site ("Log Data").

This Log Data may include information such as your computer's Internet Protocol ("IP") address, browser type, browser version, the pages of our Site that you visit, the time and date of your visit, the time spent on those pages and other statistics.

In addition, we may use third party services such as Google Analytics that collect, monitor and analyse this data.

Communications

We may use your Personal Information to contact you with newsletters, marketing or promotional materials and other information that may be of interest.

We will only send you this information with your consent & you can opt out at any time.

We will never sell or distribute your personal information to a third party without your explicit consent.

Cookies

Cookies are files with a small amount of data, which may include an anonymous unique identifier.

Cookies are sent to your browser from a web site and stored on your computer's hard drive.

Like many sites, we use "cookies" to collect information. You can instruct your browser to refuse all cookies or to indicate when a cookie is being sent. However, if you do not accept cookies, you may not be able to use some portions of our Site.

Security

The security of your Personal Information is extremely important to us, however no method of transmission over the Internet, or method of electronic storage, is 100% secure. Though we cannot 100% guarantee its absolute security, we do strive to make every effort to protect your information once it is passed to us.

External links

This website may contain links to other websites, & as such this privacy policy only applies to www.follain.ie. Once you leave our website, we recommend you read the privacy policy of any other website you visit, even if linked through www.follain.ie.

Changes to This Privacy Policy

This Privacy Policy is effective as of 24/05/18 and will remain in effect except with respect to any changes in its provisions in the future, which will be in effect immediately after being posted on this page.

We reserve the right to update or change our Privacy Policy at any time and you should check this Privacy Policy periodically. Your continued use of the Service after we post any modifications to the Privacy Policy on this page will constitute your acknowledgment of the modifications and your consent to abide and be bound by the modified Privacy Policy.

If we make any material changes to this Privacy Policy, we will notify you either through the email address you have provided us, or by placing a prominent notice on our website.

Contact Us

If you have any questions about this Privacy Policy, please contact us:

Folláin Teoranta

Cuil Aodha

Maighchromtha

Co Chorcai

00353-26-45288

Privacy

Privacy Policy

Last updated: 24/05/18

Follain Teoranta ("us", "we", or "our") operates www.follain.ie (the "Site"). This page informs you of our policies regarding the collection, use and disclosure of Personal Information we receive from users of the Site.

We use your Personal Information only for providing information and improving the Site. By using the Site, you agree to the collection and use of information in accordance with this policy.

Information Collection and Use

While using our Site, we may ask you to provide us with certain personally identifiable information that can be used to contact or identify you.

Personally identifiable information may include, but is not limited to: your name & e-mail address, IP address, pages visited by you.

Log Data

Like many site operators, we collect information that your browser sends whenever you visit our Site ("Log Data").

This Log Data may include information such as your computer's Internet Protocol ("IP") address, browser type, browser version, the pages of our Site that you visit, the time and date of your visit, the time spent on those pages and other statistics.

In addition, we may use third party services such as Google Analytics that collect, monitor and analyse this data.

Communications

We may use your Personal Information to contact you with newsletters, marketing or promotional materials and other information that may be of interest.

We will only send you this information with your consent & you can opt out at any time.

We will never sell or distribute your personal information to a third party without your explicit consent.

Cookies

Cookies are files with a small amount of data, which may include an anonymous unique identifier.

Cookies are sent to your browser from a web site and stored on your computer's hard drive.

Like many sites, we use "cookies" to collect information. You can instruct your browser to refuse all cookies or to indicate when a cookie is being sent. However, if you do not accept cookies, you may not be able to use some portions of our Site.

Security

The security of your Personal Information is extremely important to us, however no method of transmission over the Internet, or method of electronic storage, is 100% secure. Though we cannot 100% guarantee its absolute security, we do strive to make every effort to protect your information once it is passed to us.

External links

This website may contain links to other websites, & as such this privacy policy only applies to www.follain.ie. Once you leave our website, we recommend you read the privacy policy of any other website you visit, even if linked through www.follain.ie.

Changes to This Privacy Policy

This Privacy Policy is effective as of 24/05/18 and will remain in effect except with respect to any changes in its provisions in the future, which will be in effect immediately after being posted on this page.

We reserve the right to update or change our Privacy Policy at any time and you should check this Privacy Policy periodically. Your continued use of the Service after we post any modifications to the Privacy Policy on this page will constitute your acknowledgment of the modifications and your consent to abide and be bound by the modified Privacy Policy.

If we make any material changes to this Privacy Policy, we will notify you either through the email address you have provided us, or by placing a prominent notice on our website.

Contact Us

If you have any questions about this Privacy Policy, please contact us:

Folláin Teoranta

Cuil Aodha

Maighchromtha

Co Chorcai

00353-26-45288

Cookies

Cookies are small files that are stored on your computer. They hold a small amount of data, specific to your computer and the website you are on, and can be read by the web server or the client computer.

You may be able to configure your web browser to prevent the use of cookies although some functions or services may not be available.

For more information on the use of cookies and how to disable them, we recommend www.allaboutcookies.org

At Folláin, we use Google Analytics to track how users use our website so that we can make the website a better experience for everyone who comes to visit us.