Tools for Success

Real Food Solutions provides you with the tools you need to manage our most common nutrition-related challenges in Ireland today! Over a 3-week period, we will share our knowledge via weekly digital cook-a-longs, webinars, tip sheets, checklists, meal plans and recipes.

Weekly Format Example

  • Monday: 15 minutes webinar session (recorded or live)
  • Tuesday: Resource related to topic e.g. tip sheet to support healthy eating habits such as a checklist, sample shopping list, sample weekly menu plan
  • Wednesday: Digital cook-a-long session with a meal from the food plan. Share recipe. Week 1- breakfast meal, Week 2- lunch meal, Week 3 – dinner meal
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Weekly Meal Planner

5 Most Popular Topics

we share with clients

Overview

Good gut health has many benefits including supporting immune, heart, and brain health. What practical steps can we take to improve our gut health? During this programme, we will explore Common Gut Complaints & How to Handle Them, Prebiotics & Probiotics, How to Optimise Gut Health,  A Deep Dive into Fibre and Gut Health Myths.

Outcomes

Employees will learn how to handle common gut complaints, and how to optimise gut health and we will cover gut health myths.

Suitable For

Any employee who is looking to improve or maintain good gut health.

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Overview

Parents play an important role in shaping children’s eating habits, behaviours and interest in food. We all want to feed our children well, but every parent knows how difficult it can be to find meals that the whole family like and will eat! Eating healthy every day can be challenging for busy families, however good habits will stay with children for life. This programme will provide employees with the knowledge and resources to establish healthy eating routines.

Outcomes

We will discuss nutrition requirements for children & adults, learn about food preparation & batch cooking and provide practical suggestions about balanced meals & snacks.

Suitable For

Any employee who prepares food for themselves and their families.

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Overview

Research shows that certain foods affect our feel good hormones, promote memory, learning, and cognitive function. We discuss how does food affect mood, the gut-brain axis, foods to include to enhance mood, the Mediterranean diet and tips to optimise wellbeing.

Outcomes

Attendees will learn all about foods that promote good mood, how good gut health can make us feel our best and sustainable dietary tips to optimise wellbeing.

Suitable For

Any employee who is interested in understanding the relationship between dietary patterns and mental health.

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Overview

Good metabolic health reduces the risk of developing chronic diet-related diseases like diabetes, heart disease, and stroke. This programme will provide employees with the tools and resources to support good metabolic health.

Outcomes

Attendees will gain a better understanding of metabolic health which is defined as being a healthy weight, having optimal fitness, healthy blood pressure, blood sugar and cholesterol levels. We will cover how nutrition can support good metabolic health, via small and practical diet and lifestyle improvements.

Suitable For

Any employee who is looking to improve or maintain their metabolic health.

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Overview

Our busy lifestyle means that we have less time to prepare meals from scratch and often look for quick solutions when life is demanding.

Outcomes

We will provide you with the tools to make an informed choice. We will show you how to read menus and food labels and will share our tips on getting the balance right when eating out with a focus on portion sizes, alcohol and caffeine.

Suitable For

Any employee who finds it challenging to make time to cook meals from scratch, but wants to eat healthier.

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Easy Access

All employees who sign up to the programme will be given access to a password-protected page on the Food Choice website, where all the content will be available to download!
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One to One Consultation

FAQ’S

  • 3 x Weekly 45-minute webinars incl. Q&A
  • A sample meal plan for 7 days of meals and snacks
  • Recipes which are calorie and traffic-light-labelled
  • Easy and family-friendly recipes
  • 3x weekly cook-a-long videos
  • 3 x weekly checklists and tip sheets

Each employee will be invited to attend the weekly live webinar, which can be recorded. Employees receive access to a private page on the Food Choice website, where all downloadable documents and videos are shared.

The impact is measured at the beginning and end of the programme via confidential questionnaires. An evaluation is prepared to share the impact on employees’ health status, dietary behaviours and overall wellbeing, after the programme, including feedback from employees.

The 3-Week Food Choice Real Food Solutions Programme is a budget friendly approach to provide all employees in your organisation with the opportunity to gain nutrition knowledge and receive practical resources to support their health and wellbeing.

All employees will be given access to a password protected page on the Food Choice website, where all the content will be available to download!

Don’t take our word for it

“I just wanted to say a massive thank you for delivering the 3-week NBI course. The feedback was exceptional, and we have decided to upload the programme to our learning academy so that more employees can benefit from it also. I look forward to working with you both again in the future.”

Eat Well to Live Well

Sample Meal Plan

Each participant receives a sample meal plan with plenty of recipes for breakfast, lunch & dinner.

Breakfast Recipes

Chocolate, Peanut Butter Oats

Chocolate, Banana & Peanut Butter Overnight Oats

Nutrition per serving

Chocolate, Banana Overnight Oats

Serves: 1 | Prep Time: 5 min | Cook Time: 5 min

Ingredients

  • 40g Porridge Oats
  • 100ml Milk
  • 40g Greek Yoghurt
  • 2 tsp. Peanut Butter
  • 1 tsp. Cocoa Powder (unsweetened)
  • 1 Banana, Chopped

Method

  1. Add the oats, milk, Greek yoghurt, peanut butter and cocoa powder to a container.
  2. Stir well. Place in the fridge overnight.
  3. In the morning, stir through a chopped banana (or other fruit you choose).

Overnight oats can be made in a variety of flavours. Try swapping the cocoa powder, peanut butter and banana for apple and cinnamon or chia seeds, banana and blueberries!

Dinner Recipes

Stir Fry Tofu Noodles

Stir Fry Tofu Noodles

Nutrition per serving

Tofu Noodles Nutrition

Serves: 4 | Prep Time: 10 min | Cook Time: 15 min

Ingredients

  • 240g Egg Noodles
  • 1 tbsp. Sesame Oil
  • 400g Tofu (Hard Set)
  • 320g Broccoli, Chopped
  • 320g Sugar Snap Peas
  • 250g Pak Choi
  • 2 Carrots, Sliced into Batons
  • 1 tbsp. Low Salt Soy Sauce
  • 100ml Water
  • 2 Cloves of Garlic, Chopped
  • 1 tbsp. Sriracha Sauce

Method

  1. Cook the noodles according to packet instructions, then set aside.
  2. Heat a pan over a medium heat. Add 2 teaspoons of oil, then the tofu. Cook for 3-4 minutes, turning regularly until golden. Remove the tofu from the pan and leave to rest on some kitchen paper.
  3. Add the remaining oil to a pan and the broccoli, sugar snap peas, pak choi, and carrots. Stir fry for 5-6 minutes.
  4. In a bowl, mix the cornflour, soy sauce and water. Add the garlic and sriracha. Add the sauce to the vegetables and stir.
  5. Add the noodles and stir until the noodles have warmed through, 2-3 minutes. Serve with the crispy tofu on top.

Let’s Chat

Do you want to make the healthy choice more convenient for your employees? We’d love to hear from you.

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