Whether you’re shopping in Aldi, planning dinner for the family, or just trying to feel better in yourself, these 8 tips will help you build long-lasting habits — no guilt, no extremes. With support from the Weighless Wonders programme and the NutraVerse app, eating well in Ireland has never been more achievable.
In Ireland, we love our spuds and bread — and you don’t have to give them up. Just choose the better versions:
✅ Go for wholemeal bread, brown rice, oats and wholewheat pasta
✅ Leave the skins on potatoes
✅ Watch out for butter, creamy sauces or oils that add unnecessary calories
Wholegrains keep you fuller for longer and support digestion. Aim to include one starchy carb in every main meal.
💡 Use NutraVerse to check the fibre content of packaged foods before you buy.
You’ve heard it before, but it’s worth repeating. Getting a mix of fresh, frozen, tinned, or dried fruit and veg helps lower your risk of heart disease, stroke and certain cancers.
✔️ One portion = 80g (around a handful)
✔️ A small glass of juice counts as 1 – but stick to 150ml per day max
✔️ Choose tinned fruit in natural juice and veg in water without added salt
🍏 Add berries to porridge, a banana to your lunchbox, or frozen veg to a stir-fry.
🟢 Track your 5 A Day in the NutraVerse app and learn which veg offer the most value nutrition-wise.
Fish is packed with protein, healthy fats and heart-protective omega-3s. Try for two portions a week, including one oily fish like:
🐟 Salmon, mackerel, herring, trout, sardines
Non-oily options include cod, hake, and whiting.
Choose fresh, frozen or tinned (but watch the salt content in tinned and smoked options).
Too much saturated fat can raise cholesterol and increase your risk of heart disease. Too much sugar can lead to weight gain, energy crashes and tooth decay.
❌ Watch out for:
Fatty cuts of meat, sausages, pies
Cakes, biscuits, crisps
Butter, cream, coconut oil
Sugary drinks, breakfast cereals and bars
✅ Better swaps:
Use olive or rapeseed oil instead of butter
Choose lean meats and trim the fat
Swap sugary yoghurts for natural Greek yoghurt with fruit
Try NutraVerse to compare fat and sugar levels quickly when shopping
🟠 On labels, 22.5g sugar per 100g = high, 5g or less = low
Even if you don’t add it at the table, salt is hiding in many foods – bread, sauces, stock cubes, cured meats.
🚫 Too much salt = increased risk of high blood pressure, heart attack and stroke.
✔️ Adults should have no more than 6g a day (about a teaspoon)
✔️ Choose low-salt stock cubes and check food labels
✔️ Use herbs, garlic, lemon or spices to flavour food instead
💡 NutraVerse helps you spot high-salt foods at a glance — great for busy shops or quick takeaways.
Alongside eating well, regular movement improves your energy, mood and long-term health.
💪 Aim for a mix of walking, strength-based activities and stretching throughout your week.
Being overweight or underweight can increase your risk of health conditions. If you’re trying to manage your weight:
Focus on nourishing foods, not fad diets
Eat mindfully and move in ways that feel good
Use NutraVerse to track calories if that works for you, or just to become more food aware
At Weighless Wonders, we work with you to build a healthier lifestyle — not just chase a number on the scales.
You need 6 to 8 glasses of fluid a day – more if it’s hot or you’re exercising.
💧 Best options:
Water
Low-fat milk
Herbal teas
Sugar-free squash
Unsweetened plant milks
🚫 Limit fizzy drinks, even the “zero” ones, and remember juice/smoothies are sugary too — stick to 150ml per day.
A nourishing breakfast helps kick-start your metabolism and stops you reaching for high-sugar snacks later.
Great Irish-friendly options include:
🥣 Porridge oats with berries and a spoon of flaxseed
🥚 Poached eggs on wholemeal toast
🍎 A high-fibre cereal (check sugar on NutraVerse) with low-fat milk and sliced banana
Skipping breakfast often leads to poor food choices later on — so fuel up properly and you’ll feel the difference.
Whether you’re navigating weekly shops, planning family dinners, or just trying to feel more in control — we’re here for you. Through our Transform Your Health programme and the NutraVerse app, you’ll get:
✅ Simple nutrition support
✅ Real-life food guidance (with Irish brands and shops in mind)
✅ Easy ways to track what you eat – no stress
✅ Habits that help you feel good — for life
