🥦 How a Dietitian is Eating in 2025 – Science, Simplicity and Sustainable Health
As a CORU Registered Dietitian, Clinical Nutritionist and Trained Psychotherapist based in Galway, I’ve spent 30 years in the NHS and HSE supporting children, adults, and older people with nutrition and health challenges. Since founding Galway Nutrition & Therapy Clinic in 2023, I’ve focused on evidence-based, practical, and sustainable nutrition strategies that support both physical and mental well-being.
After caring for my father who had dementia, and with my own family history in mind, I set out to explore what I could change in my own diet to reduce risk, improve gut health, and foster healthy eating habits for my 10-year-old son.
🧠 What I Prioritise in My Diet
- Brain health and dementia prevention
- Gut health and microbiome support
- Immune support for my family
- A positive, pressure-free food environment for children
🍝 What’s Cooking in My Kitchen?
A recent example is a fibre-rich spaghetti Bolognese using lean beef, butter beans, and a variety of vegetables. It offers:
- Over 10 plant points (gut microbiome diversity win!)
- Budget-friendly: ~€12 for 9 servings
- Family-friendly and batch-cooked
I serve it with potatoes, pasta, or brown rice, and a side of broccoli or cauliflower. My child doesn’t eat all the veg—and that’s okay. I lead by example and avoid pressure or judgment around food, allowing him to learn about nutrition gradually and intuitively.
📆 A Typical Weekly Meal Plan
- Monday – Sunday leftovers (roast chicken/lamb/ham) + vegetables
- Tuesday – Batch-cooked freezer meal (Bolognese or chilli)
- Wednesday – Oily fish (sardines/mackerel), bean salad, eggs, potatoes
- Thursday – Pizza night + homemade coleslaw
- Friday – Stir-fry or curry with mixed veg
- Saturday – Takeaway-style meal from The Bean Tree
- Sunday – Roasts or large batch cooking
🌈 Key Diet Principles I Follow
- 30+ different plant foods per week
- Eat the rainbow
- Whole foods first
- Flexible & affordable
🛍️ Where I Shop & Why It Matters
I support local butchers, shops, and seasonal produce when possible. I now eat less but higher-quality meat, and include 1–2 meat-free meals per week. My son is learning why this matters—for both his future and the environment.
🐟 Omega-3s on a Budget
I regularly include marine-based omega-3s from:
- Tinned sardines in tomato sauce
- Smoked mackerel
🧑🍳 Making Healthy Eating Sustainable
- Rotate easy meals
- Freeze batch-cooked dishes
- Make small swaps
- Involve children in cooking
- Download 101 Square Meals at www.healthpromotion.ie
🍰 Supporting a Positive Relationship with Food
In my home:
- No food is labelled ‘good’ or ‘bad’
- We talk about balance, not restriction
- Cake is enjoyed as part of variety, not guilt
- I promote body trust and food autonomy
🧬 Final Thoughts – The New Science of Nutrition in Action
If you want to protect your brain, gut, and immune system while supporting your family, start with these takeaways:
- Prioritise fibre-rich plant diversity
- Include omega-3 fats regularly
- Avoid food fear and embrace balance
- Lead by example—not pressure
Need help building your own realistic, evidence-based food plan?
📞 Contact Galway Nutrition & Therapy Clinic:
087 3800890 | info@gntc.ie | www.gntc.ie
