In Episode 26 of Food Matters well-renowned Chef, TV Cook, and Food Media Broadcaster Aisling Larkin continues with her top food and wellness tips for 2025.

Food Matters is brought to you thanks to Jack Molloy & Son Craft Butchers, Barrack Street, Waterford.

Top Food and Wellness Tips for 2025

Progress, not perfection. Small sustainable steps. Do one, see how you go, and then do another. This is called habit stacking, it is that cumulative effect, not all at once.

I'm all about meeting people where they are at and bringing them on the journey, not a didactic, finger-wagging approach. Who wants that? Not me, I'd run a mile.

1. Mindful and Intuitive Eating -  check in on hunger and fullness levels. If it's not physical hunger what is it -  create space to be able to think and hear and feel what your body is telling you. What thought comes in, that thought turns into an emotion and that emotion will turn into a behaviour. An action. So catch the thought, give yourself a little time to figure it out and then think what you really need -  75% of the time it won't be food.
2. Build Your Environment for Success  -  The Kitchen Clear-Out - Keep fruit in a visible bowl. Store treats in opaque containers. Put healthy snacks at eye level. Make good choices easier. Make the better. The One-Plate Rule. Serve your food on one plate instead of eating from packages. Sit down while eating (even for snacks!) No special timing is needed - just a simple habit
3. Act like you live in a restaurant -  Before you sit down. The Kitchen Counter Clear-Up -  Keep counters clear of tempting foods. Reduces the temptation to go back and nibble as you clean up.
4. Flexitarian -  mostly plants and occasional best quality meat and fish and chicken and dairy.
5. The Weekly Prep -  the shop, the 2-hour power session  -  Sunday Cook Club  -  hummus, pesto, soup, natural treat and one dinner ready for the slow cooker, always roast 2 chickens and that's Monday done. -  Asian curry, pad Thai, pasta creamy chicken and cheese sauce
6. Balanced Plate - half plate fruit and veg, 1/4 quarter wholegrain carbs, 1/4 protein ( both plant and animal )
7. 30g protein per meal -  The Power-Packed Breakfast Rule
8. Veggie Boost. - Pesto Pasta  -  5 greens, tomato soup, tuna wrap ( peppers, tomato, onion, avocado, capers )
9. 25-30g fibre per day
10. Natural Treats & Snacks v UPF -  powerballs instead of chocolate, breakfast muffins, porridge bread with a slice of cheese and avocado/tomato. Replace one processed snack with a whole food option. Pair carbs with protein for staying power
11. Hydration -  hot water, herbal tea first thing, then tea or coffee after food . check at each meal time -  did I drink any water

Some Same 30g Protein Breakfasts

1. The Classic Power Bowl

• 2 whole eggs (13g)
• 200g Greek yogurt (20g) & Fruit
• 30g porridge oats (3g)
• 15g pumpkin seeds (4g) Total: 40g protein [
• The Smoothie Solution
• 30g whey protein powder (22-24g depending on brand)
• 250ml milk (8.5g) Total: 30.5-32.5g protein [This is more accurate based on standard whey protein brands]

2. The Savoury Toast Stack

• 2 slices wholegrain toast (8g)
• 2 scrambled eggs (13g)
• 75g smoked salmon (17g) Total: 38g protein [Previous salmon calculation was low]

3. The Yogurt Paradise

• 250g Greek yogurt (23g)
• 40g protein granola (4g)
• 30g mixed seeds (6g) Total: 33g protein
• The Weekend Bean Special
• 1 tin (200g) baked beans (12g)
• 2 slices wholegrain toast (8g)
• 2 turkey sausages (12g) Total: 32g protein [Previous calculations needed adjustment]

Key Learnings

• Greek yogurt varies significantly by brand (anywhere from 6-10g per 100g)
• Bread protein content varies (3-4g per slice typically)
• Egg protein is consistently 6.5g per medium egg
• Smoked salmon is approximately 22-23g protein per 100g
• Whey protein varies by brand (typically 22-24g per 30g scoop)

ENVIRONMENT SETUP - MEASURABLE CHANGES:

1. Kitchen Organization: Move all snacks to one high cabinet • Store cut vegetables at eye level • Use 9-inch plates for portion control • Keep measuring cups visible
2. Meal Structure: • One plate rule: No eating from packages Meals at table only - no desk/couch eating • Clear kitchen counters after each meal • Pack leftovers immediately after serving

PRACTICAL MEAL PREP - SUNDAY 2-HOUR SYSTEM:

1. Hour 1: Roast 2 chickens (provides 8-10 portions) • Prep 5 portions protein (100g each) • Cook 2 cups each: quinoa, brown rice
2. Hour 2: Basic hummus: 2 cans chickpeas + tahini • Green pesto: 100g basil + 50g nuts • Vegetable soup: 1kg mixed vegetables • Portion and label all prep

Walking Before and After and A Meal

10 CLEVER COTTAGE CHEESE POWER MOVES:

1. BREAKFAST BOOST • Blend into overnight oats (60g cottage cheese per serving) Creates creamy texture + 13g protein boost • Top with seasonal berries and cinnamon
2. SAVORY TOAST SPREAD • Whip cottage cheese until smooth Layer on sourdough with:
   • Sliced tomatoes + fresh basil
   • Smashed peas + mint
   • Roasted red peppers + oregano
3. PROTEIN-PACKED PANCAKE BASE Replace milk in your regular recipe • 125g cottage cheese per cup of flour • Blends perfectly smooth in food processor
4. CREAMY PASTA SAUCE ENHANCER • Blend into your usual pasta sauce 100g per 400g sauce • Adds creaminess without heavy cream
5. SMOOTHIE PROTEIN BOOST Add 60g to your morning smoothie • Creates thick, creamy texture • Pairs well with:
   • Banana + cinnamon
   • Berries + vanilla
   • Mango + turmeric
6. DIP BASE • Blend until smooth:
   • 200g cottage cheese
   • Fresh herbs
   • Lemon zest Perfect for crudités
7. BAKED POTATO TOPPING Mix with:
   • Chopped chives
   • Black pepper
   • Pinch of sea salt Adds 14g protein per serving
8. SCRAMBLED EGG ENHANCER • Fold in 2 tbsp per 2 eggs Add at the end of cooking • Creates fluffy, protein-rich texture
9. MEDITERRANEAN BOWL SECRET • Layer at bottom of grain bowls Mix with za'atar + olive oil • Adds creamy protein base to meals
10. PROTEIN POWER DESSERT • Blend until smooth:
    • 100g cottage cheese
    • 1 tbsp cocoa powder
    • Vanilla extract Chill for chocolate mousse alternative

Each serving adds approximately 11-14g protein while keeping calories moderate. Perfect for your flexitarian approach and balanced plate philosophy.

10 PROVEN HYDRATION STRATEGIES:

1. MORNING FRONT-LOADING 500ml water within 30 mins of waking • Proven to increase alertness by 14% • Rehydrates after night's dehydration • Sets up natural bathroom timing
2. MEAL-PAIRING PROTOCOL 1 glass (250ml) with each meal • Aids digestion • Creates consistent habit trigger • Supports nutrient absorption
3. CONTAINER STRATEGY • Use marked 1L water bottle Refill at set times: 9am, 1pm, 5pm • Visual progress tracking • Research shows visible containers increase intake by 25%
4. HYDRATING FOODS INCLUSION Add daily:
   • Cucumber (96% water)
   • Celery (95% water)
   • Orange segments (87% water)
   • Strawberries (91% water)
5. TIME-TRIGGERED SYSTEM • Set 3 daily alarms Drink 250ml at each alarm • Best times: 11am, 2pm, 4pm • Between main meals
6. NATURAL FLAVOR ENHANCEMENT Add to water:
   • Lemon wedges
   • Cucumber slices
   • Mint leaves
   • Frozen berries Increase consumption by 32%
7. HOT DRINK ROTATION Herbal teas between meals • Green tea mid-morning • Peppermint tea after lunch • Counts toward daily intake
8. EXERCISE HYDRATION PROTOCOL 500ml 2 hours before exercise • 250ml every 20 mins during • 500ml post-workout • Electrolyte addition for 60+ min sessions
9. TEMPERATURE OPTIMIZATION Room temperature water for faster absorption • Cold water (14°C) for exercise • Warm water for digestion • Match temperature to activity
10. ACCOUNTABILITY METHOD • Track first 7 days in notes Check urine color mid-day • End water intake 2 hours before bed • Aim for 2.7L (women) or 3.7L (men) total daily intake

SIGNS OF SUCCESS: • Clear/light yellow urine • Moist lips • Elastic skin (quick bounce back when pinched) • Regular bathroom visits (every 3-4 hours)

My porridge bread:

Per Slice

With Greek yogurt  -  142kclas per slice, 7.2g protein

With Greek + 30g whey ( protein powder)  -  151kcals  -  9.4g

McCambridges  -  115kcals  -  4g