Is ketchup healthy?


Is ketchup healthy?

Is ketchup your go-to condiment? For many people, the answer is yes. Ketchup seems to go with just about every food-meat, cheese, burgers, eggs and anything fried. But is it a worthy staple in our diet? 

Lets look at the ingredients:- Tomatoes (148g per 100g Tomato Ketchup), Spirit Vinegar, SUGAR, Salt, Spice and Herb Extracts (contain celery), Spice

One heaped tablespoon (30g) of red sauce has nearly 1 teaspoon (4g) of free sugars added to it. The World Health Organisation recommends adults to have no more than 25g per day of free sugar (6 teaspoons) per day for optimal health. 

No one is saying to eliminate ketchup or sugar all together, but definitely be mindful when squeezing some red sauce onto your plate. Kids especially tend to over-do it, so be portion aware. Whats probably more important is WHAT we are putting ketchup on. If a little ketchup helps you eat 2/3 cups of broccoli than enjoy the ketchup! One study even emphasised an anti-inflammatory effect of tomato ketchup extracts due to lycopene content, however this study was partially funded by Heinz. 

If you are worried about your sugar intake, a healthier alternative might be wholegrain mustard. Its lower in sugar, higher in fiber and magnesium than ketchup. Try keeping the ketchup to a minimum or swapping to wholegrain mustard at your next BBQ!

Posted on June 5, 2018 .

Dont have a snack-cident

Bord Bia recently carried out research into snacking trends in Ireland and the UK which shows the continuing popularity of snacks with 4 in 10 people snacking more often. The younger generation in particular snack more often than their older counterparts. A 2016 Mintel report found that snacking in Ireland is almost universal, with 96 percent of Irish consumers snacking at least once a day.

Before getting into WHAT to eat, its important to think about WHY you are eating? Tuning into your actual hunger cues can take time. Try to listen to your body and not just snack because its 3pm or 11 o clock. If you are hungry-eat, if not..wait until dinner. 

Generally try to keep snacks.. actual snacks. Sometimes snacks turn into meals. 2 slices of thick bread with peanut butter and fruit could be 400-500kcals which can be equivalent to a small meal. 

I generally advise people working at a desk to keep snacks between 0-200kcals. The following snack ideas are low in added sugar, high in protein or fiber and might help you get through your workday without reaching for the treats all the time!


- 1 piece dried mango + 30g nuts (150kcals)

- Protein Naked bar (80-120kcals)

- Carrots with 1 tablespoon low fat hummus (100kcals)

- Dried seaweed (18kcals per pack!!)

- 1 scoop whey + water + banana (150kcals)

- 1 pot low fat greek yogurt + fruit (150kcals)

- 1/2 avocado with sprinkle of pepper and salt 

Download this list for more ideas. 

Posted on May 9, 2018 .

Overnight Oats



40g Oats (about 2 big tablespoons)

200mls milk

1 tablespoons chia seeds

1 scoop whey

1 handful strawberries


Stir and leave overnight. Eat cold or hot next day

Posted on April 5, 2018 and filed under recipe.