Orla Walsh Nutrition, OWN your Health

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Orla Walsh Nutrition, OWN your Health

BSc Physiology, MSc Clinical Nutrition, PgDip Dietetics, MINDI, PgDip Sports and Exercise Nutrition

Twitter: OrlaCWalsh
Instagram: OrlaWalshNutrition

Food can make you healthier, stronger and happier.... What's not to love!

22/02/2026

You're probably doing better than you think. Most people don't need more recipes, or meal plans.

Most people just need to focus on the balance of the meal. This sorts out the macro side of things so you don't need to track/ use a calculator etc

Also, I'm choosing 2000 calories as it's the average amount for a female. I'm only 5 ft 4 (and nearly 1/2!) and I need more than this.

Please consider an appointment with a dietitian like you'd consider an appointment with a dentist. Everyone needs a check up.

19/02/2026

Another example

Here I'm trying to highlight what's helpful to feel full and stay full.

Enough protein

Enough fibre

Enough food (volume)

Taste (you might not like the meals I've suggested and that's ok! My point is satisfying taste is an important part of satiety.)

Feedback from lots of places in the body to let your body know you've eaten, you're satisfied, job done.

Last time I highlighted that by balancing your meals, the macros look after themselves.

15/02/2026

What you need

2 slices of wholemeal toast (buttered)
1 ball of mozzarella
1 tbsp flaxseed
Tin of peaches

If you use reduced fat mozzarella, a ball will contain about 200 calories and 25g protein.

If you use regular mozzarella, a ball will contain about 250 calories and 20g protein.

Not too different so it will come down to taste and what's available.

The analysis I provided was with reduced fat mozzarella as that's what I happened to buy in the shop last week. It just depends on availability!

If you used gluten free bread you'll DOUBLE the fibre in the meal. Gluten free bread is often much higher in fibre. The recipe will provide a whopping 16g fibre instead of 8g (we need 25-35g in a day).

Interestingly, with gluten free bread, the protein within the meal reduces to about 32g protein as GF bread can be lower in protein. Does this matter, probably not! I just thought I'd point it out.

I used tinned peaches in juice. The benefit of this breakfast/ lunch option is that it's using longer life foods, so can be an end of week choice.

Enjoy!

10/02/2026

Why does it matter??

Lots of reasons!!

Eg

One focuses on what you need to reduce, the other focuses on what you need to increase.

One suggests that the problem lies with what's in UPF rather than what's not.

When you eat lots of whole foods you're at less risk of eating too much salt as well as not enough fibre and micronutrients.

03/02/2026

Goji berries - fabulous 😍

13/01/2026

Lots of companies that sell foods with benefits can't tell you about the benefits.

Most people don't know this so I thought I'd share it with you

09/01/2026

If you want to learn more, check out my free articles on my website, my blood pressure course or book in to chat with one of our dietitians

06/01/2026

3 considerations when using m!lk alternatives

16/12/2025

Hot school meals - I'm thrilled!!

12/12/2025

More to come...

11/12/2025

Christmas foods and their nutrients

10/12/2025

Losing muscle mass because the muscle is becoming leaner is generally considered a positive thing.

If using an impedance scale, consider tracking what percentage of you is muscle rather than total muscle mass.

If in the gym lifting weights, consider whether you're getting weaker, stronger or staying the same.

It's about how your body is functioning. So, strength and power as well as what blood results are telling us and how you feel.

To minimize muscle loss during the weight loss process

1. Strength training a few times a week
2. Rich protein source of each meal
3. Avoiding weight loss that's too fast

Address

40 Upper Mount Street
Dublin
D02X7H6

Website

http://orlawalshnutrition.ie/

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