Food Matters - Food and Wellness Tips and Midnful Eating for 2025 Part 2

In Episode 26 of Food Matters well-renowned Chef, TV Cook, and Food Media Broadcaster Aisling Larkin continues with her top food and wellness tips for 2025. Food Matters is brought to you thanks to Jack Molloy & Son Craft Butchers, Barrack Street, Waterford.

Top Food and Wellness Tips for 2025 Progress, not perfection. Small sustainable steps. Do one, see how you go, and then do another. This is called habit stacking, it is that cumulative effect, not all at once. I'm all about meeting people where they are at and bringing them on the journey, not a didactic, finger-wagging approach. Who wants that? Not me, I'd run a mile.

Mindful and Intuitive Eating - check in on hunger and fullness levels. If it's not physical hunger what is it - create space to be able to think and hear and feel what your body is telling you. What thought comes in, that thought turns into an emotion and that emotion will turn into a behaviour. An action. So catch the thought, give yourself a little time to figure it out and then think what you really need - 75% of the time it won't be food.

Build Your Environment for Success - The Kitchen Clear-Out - Keep fruit in a visible bowl. Store treats in opaque containers. Put healthy snacks at eye level. Make good choices easier. Make the better. The One-Plate Rule. Serve your food on one plate instead of eating from packages. Sit down while eating (even for snacks!) No special timing is needed - just a simple habit

Act like you live in a restaurant - Before you sit down. The Kitchen Counter Clear-Up - Keep counters clear of tempting foods. Reduces the temptation to go back and nibble as you clean up.

Flexitarian - mostly plants and occasional best quality meat and fish and chicken and dairy.

The Weekly Prep - the shop, the 2-hour power session - Sunday Cook Club - hummus, pesto, soup, natural treat and one dinner ready for the slow cooker, always roast 2 chickens and that's Monday done. - Asian curry, pad Thai, pasta creamy chicken and cheese sauce

Balanced Plate - half plate fruit and veg, 1/4 quarter wholegrain carbs, 1/4 protein ( both plant and animal )

30g protein per meal - The Power-Packed Breakfast Rule

Veggie Boost. - Pesto Pasta - 5 greens, tomato soup, tuna wrap ( peppers, tomato, onion, avocado, capers )

25-30g fibre per day

Natural Treats & Snacks v UPF - powerballs instead of chocolate, breakfast muffins, porridge bread with a slice of cheese and avocado/tomato. Replace one processed snack with a whole food option. Pair carbs with protein for staying power

Hydration - hot water, herbal tea first thing, then tea or coffee after food . check at each meal time - did I drink any water

Some Same 30g Protein Breakfasts

The Classic Power Bowl

2 whole eggs (13g)

200g Greek yogurt (20g) & Fruit

30g porridge oats (3g)

15g pumpkin seeds (4g) Total: 40g protein [

The Smoothie Solution

30g whey protein powder (22-24g depending on brand)

250ml milk (8.5g) Total: 30.5-32.5g protein [This is more accurate based on standard whey protein brands]

The Savoury Toast Stack

2 slices wholegrain toast (8g)

2 scrambled eggs (13g)

75g smoked salmon (17g) Total: 38g protein [Previous salmon calculation was low]

The Yogurt Paradise

250g Greek yogurt (23g)

40g protein granola (4g)

30g mixed seeds (6g) Total: 33g protein

The Weekend Bean Special

1 tin (200g) baked beans (12g)

2 slices wholegrain toast (8g)

2 turkey sausages (12g) Total: 32g protein [Previous calculations needed adjustment]

Key Learnings Greek yogurt varies significantly by brand (anywhere from 6-10g per 100g)

Bread protein content varies (3-4g per slice typically)

Egg protein is consistently 6.5g per medium egg

Smoked salmon is approximately 22-23g protein per 100g

Whey protein varies by brand (typically 22-24g per 30g scoop)

ENVIRONMENT SETUP - MEASURABLE CHANGES: Kitchen Organization: Move all snacks to one high cabinet • Store cut vegetables at eye level • Use 9-inch plates for portion control • Keep measuring cups visib