Healthy Eating and Nutrition

Eating healthily is a huge part of looking after our general health and keeping ourselves well. Cooking simple nutritious meals for ourselves and our families is the best way to ensure that we meet all our nutritional needs to stay healthy. Read more about eating well using the HSE Healthy Eating Guidelines here

A cookery demo using fresh garden fruits, vegetables and herbs 

Some Tips for Eating Well

  • Try to eat regularly at the same time everyday, with three meals and two to three snacks per day.
  • Try to choose healthier foods if you can. Use the food pyramid as a guide to help you. 
  • Check out these useful guides to help with portion sizes and meal plans. 
  • Write a list of the meals you plan to make during the week to help you with your weekly shopping. You can find tips to help with your meal planning here
  • Make sure to drink plenty of water, keeping hydrated is very important. safefood have more tips on choosing healthy drinks
  • Different foods have different nutrients, so keep your meals varied throughout the week, if possible.  When buying fruit and vegetables, try to include a range of colours (like a rainbow) as different coloured produce provides different vitamins. 
  • Choose healthier cooking methods such as grilling or baking, rather than frying or roasting with oil or fat. 
  • Choose wholemeal and wholegrain breads, cereals, pasta and brown rice where possible. 
  • Aim to eat five to seven portions of fruit, vegetables and salad each day.  At mealtimes, aim for half of your place to be vegetables or salad. 
  • Most people should avoid too many foods that are high in sugar, salt and fat every day - the ones that are at the top of the food pyramid. They can contain little nutritional value and can be harmful for your health.


Making a Weekly Meal Plan

For help with your meal plans and for sample meal plans click here.

Planning can help you have healthy meals and snacks no matter how busy things get. Having a meal plan can save time, money and reduce food waste. Just remember to stick to your shopping list.

Here are six steps to making a meal plan:

  1. Give yourself time to plan
  2. Check what you have at home
  3. Include some of your favourite meals
  4. Use up your leftovers
  5. Cook in bulk
  6. Make your ingredients work 
101 Square Meals Recipe Book


Download the safefood '101 Square Meal: Easy Recipes for Everyday Life' for meal planning inspiration and super simple nutritious recipes.

Let's Get Galway Growing

Let's Get Galway Growing is a network of community gardens in Galway City that are organised and run by local community volunteers for the local community. There are currently six community gardens in the network situated across Galway City. The gardens are important community spaces that enable people to get involved in gardening and community events throughout the year. 

Each garden hosts various free activities and workshops on healthy cooking and eating, growing and harvesting organic food and other community health initiatives. 

Let's Get Galway Growing Map


The gardens are open to everyone and family friendly. 

If you would like to find out more about the community gardens contact the garden in your area directly or contact Galway City Partnership on 091 773466 or email info@gcp.ie.

Follow Let's Get Galway Growing on Facebook and Twitter.


Find a Garden Near You

Merlin Woods Community Garden

Location:Merlin Woods Community Garden , Merlin Park Woods, Doughiska Rd, Galway

Days & times: Check Facebook for most up to date times, Tuesday 10 am - 2 pm 

Contact details: Caroline Stanley  caroline@ardfrc.com / Tel: 085 248 4380 

Supported by: Galway City Partnership, Galway City Council, Healthy Galway City, HSE West, GRETB

Ballybane Community Organic Garden

Location: The garden is located on Castle Park Road, Ballybane across the road from the Ballybane Library near the church.

Days & times: Check Facebook for most up to date times.

Thursdays        10.00 am to 1.00 pm

Contact details: Bernadette, 086 391 6972 or Galway City Partnership, Ballybane Office - 091 768305 or Find us on Facebook

Supported by: Galway City Partnership, Galway City Council, Healthy Galway City, HSE West, GRETB


Ballinfoile Mór Community Garden

Location: Ballinfoile Mór Community Garden, Headford Road, Galway. Located off the Headford road at the rear of Lús Leana and Cluain Fada estates. Look out for the signpost and take the first right hand turn after Ballinfoile church. The garden is at the end of this road.

Days & times:Check Facebook for most up to date times. 

Wednesday          11.00 am to 2.00 pm
Saturday                 11:00 am to 2:00 pm 

Contact details:

Pauline, 086 289 4866 or Galway City Partnership, 091 773466 or Find us on Facebook


Supported by: Galway City Partnership, Galway City Council, Healthy Galway City, HSE West, GRETB

Westside Community Organic Garden

Location: Westside Community Organic Garden,  Galway. Site is beside the Westside Resource Centre, which is located opposite Westside Library on Seamus Quirke Road.

Days & times:

Check Facebook for most up to date times. 

Monday                 6 pm - 8 pm  (Summer only)
Wednesday         10 am - 12 pm 

Contact details: Mary - 085 726 0328 or find us on Facebook
Supported by: Galway City Partnership, Westside Resource Centre, Galway City Council, Healthy Galway City, HSE West, GRETB.

Ballinfoile Community Remembrance Garden

Location: Ballinfoile Community Remembrance Garden, next to Church Of The Resurrection Ballinfoyle, Galway, H91 W298

Days & times: This garden is open to the public. 

Contact details:

Colie - 085 830 3393 or Galway City Partnership, 091 773466 


Supported by: Galway City Partnership, Galway City Council, Healthy Galway City, HSE West, GRETB, Ballinfoile Castlegar Neighbourhood Centre.

Salthill Community Garden


Location:Salthill Community Garden, Gort Árd, Rockbarton Road, Salthill
Days & times: Check Facebook for most up to date times. 

Tuesday         10 am - 12 pm 
Thursday      10 am - 12 pm 

Contact details:                   

     

Ray - 085 166 6082 or Galway City Partnership, 091 773466 or Find us on Facebook

Supported by: Galway City Partnership, Galway City Council, Healthy Galway City, HSE West

Healthy Eating Supports available

Supermarket Tours - The HSE Community Nutrition and Dietetic Service offer FREE Supermarket Tours in Galway City. The tours equip participants with the skills needed to make healthier choices when shopping. Themed tours are also available, including ‘Food choices for diabetes’, ‘Healthy food for the family’ or ‘Shopping for one’. For more information, or to register your interest please call 091 861186

Breastfeeding Support Groups- click here for a list of Breastfeeding support groups in Galway. For further information on breastfeeding visit the mychild.ie website.

Free online talks on feeding your baby - The introduction of solid foods is an important development stage for your baby both nutritionally and socially. These free online talks offer helpful advice on moving from milk to solids. Parents will have an opportunity to have any questions they may have answered. Registration is essential. For more information contact Kathleen on 083 0274858 or email earlyyears@gcp.ie.




Resources

Safefood 101 Square Meals Cookbook - Easy recipes for everyday life

Useful websites: safefood.eu; makeastart.ie; mychild.ie, gov.ie/together 

Healthy Meeting Guidelines

A range of printed materials, including information in relation to healthy eating, are now available to download, or order, through healthpromotion.ie/publications

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