Orla Walsh Nutrition, OWN your Health

Orla Walsh Nutrition, OWN your Health BSc Physiology, MSc Clinical Nutrition, PgDip Dietetics, MINDI, PgDip Sports and Exercise Nutrition

Twitter: OrlaCWalsh
Instagram: OrlaWalshNutrition
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Food can make you healthier, stronger and happier.... What's not to love!

07/04/2026

A simple swap if buying your water when you forget your reusable bottle.

Calcium:
🥛 Milk: There's 120mg in 100g of milk, for reference.
Yogurt: There's about 200mg of calcium in 100g yogurt. Less in fruit yogurt (worth considering if you have osteoporosis).

I'm not suggesting you replace milk. However, it is helpful to know this if on an exclusively plant based diet, or when struggling to consume enough dairy when away.

💩 There's evidence to suggest mineral water may be helpful when trying to treat constipation. For that you may wish for the minerals to be higher than what's in the video, but the levels you're seeing are still much higher than regular tap water. Aim for 0.5-1.5L if trying to move your bowels. 😀

30/03/2026

Screening in Ireland 👉🏻

Check the register if you can't remember your dates.

Text your mates to make sure they are up to date.

Email or ring your GP if needed.

1. Strength training: 💪🏻 There is so much focus on protein these days. Protect is important! But... Not as important as ...
25/03/2026

1. Strength training: 💪🏻 There is so much focus on protein these days. Protect is important! But... Not as important as doing strength training.

2. Sleep: Life and hormones can get in the way of sleeping enough. However, we also need to get to bed on time, and focus on behaviours that improve sleep eg exercise, time spent outdoors, reducing caffeine, reducing alcohol, avoiding our phones in the evening time.

3. Calcium rich foods: Calcium is needed for so many bodily functions. If we don't consume enough through our diet each day, our body will take from our bones. The more days this happens, the weaker are bones become. Hence why we encourage 3 serves of dairy each day

There are many different points to make on this subject, but these 3 achieved a lot!

20/03/2026

It's not weakness to eat a lot of food after restriction. It's a normal physiology response to restriction.

10/03/2026

Don't you just love when science supports taste 😄😋🤤

09/03/2026

More info on the website.

Can book in via the website too!

08/03/2026

Meeting your protein requirements isn't as hard as social media makes out!

35g in a portion of meat, poultry, fish
20g in a small portion of them
20g in a portion of tofu or quorn
10g in a portion of milk, cheese, eggs, beans, peas, lentils, quark, cottage cheese, skyr or Greek yoghurt
5g in a yoghurt

As you can see, once you balance your meals, the macros look after themselves!

Reminder: To all the women out there - your lifestyle habits now build the woman you will be in 20 years.
27/02/2026

Reminder: To all the women out there - your lifestyle habits now build the woman you will be in 20 years.

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.

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