Ask our nutritionist

Welcome to Kelkin's revamped Frequently Asked Questions page

Featured below are the most common questions that we receive from our consumers. Generally people are concerned about the same issues; nutrients, intolerances, heart health, fat intake etc. You may find that you have similar questions to some of those below, but if you have any other nutrition related questions that you would like to ask Aveen, you can email her at nutritionalclasses@kelkin.ie. Please allow a couple of days for Aveen to respond.
nutritionalclasses@kelkin.ie
Throughout the year we hold nutritional classes where we provide information on topical issues and allow consumers to pose more questions to Aveen on these topics. Click here for details of our next class and if you would like to see details of previous classes please click here.


Vitamin D

Vitamin D
Vitamin D, often nicknamed the "sunshine vitamin" plays many essential roles in our healthy. In this article, Aveen Bannon outlines the full why Vitamin D is important and where we can source it. To find out more, click here.


Vitamin B

Vitamin B
Often referred to as the energy boosters, the B complex vitamins are a group of eight essential vitamins that can also play an important role in our mood, everyday growth and cell development while helping to release energy from food. To find out more, click here.


  1. What is considered a good healthy breakfast? - John, Balbriggan.
  2. I have been diagnosed with coeliac disease, what exactly is coeliac disease? - Anne, Cork.
  3. I was recently diagnosed with coeliac disease, what should I be avoiding? - Mary, Killarney.
  4. My GP recently told me I had high cholesterol. Are there any supplements I can take to help lower my cholesterol? - Joe, Galway.
  5. I'm intolerant to dairy produce and am concerned about getting enough calcium in my diet... - Anita, Ennis.
  6. Is it true that omega-3 rich foods can help our memory? - Caitlin, Dublin.
  7. I'm trying to lower my overall fat intake but have noticed that some 'healthy foods' are high in fat. Do I need to reduce all types of fat in my diet? Joan, Kildare.
  8. What is the Glycaemic Index? - Sinead, Dublin.
  9. What is a good after-school snack for my kids? - Mary, Cork.
  10. Do I really need supplements? - Patricia, Dublin.
  11. What should I look for in a multivitamin? - Francis, Wexford.
  12. What's the difference between fish oil and cod liver oil? - Anne, Athlone.
  13. Are fish oils safe to use during pregnancy? - Marie, Rathfarnham.
  14. What does RDA mean? - James, Cavan.
  15. What foods are most likely to cause food allergies? - Norma, Tralee.
If you have any further questions for our nutritionist you can email Aveen at nutritionalclasses@kelkin.ie


Questions Answered

1. What is considered a good healthy breakfast? - John, Balbriggan

Breakfast really is the most important meal of the day. A healthy breakfast should be based around a high fibre food with some fruit or juice to help start the day with immune boosting vitamins. Some breakfast ideas include;
  • Unsweetened muesli with mixed berries, 2 tsp of lecithin granules and soya milk.
  • Porridge with Apple Juice; soak porridge oats in apple juice overnight. Then the following morning fold in some grated apple before cooking.
  • Banana Porridge; slice some banana in a bowl and pour your porridge on top. You can add a spoonful of honey for extra sweetness if you like.
  • Berry, Spinach and Oat Smoothie; mix one banana with a handful of berries, a handful of spinach, 2 tsp of oats, 1 tsp of lecithin granules and 200mls of low fat milk. Blend together and serve.
  • Sliced banana, apple and grapes mixed together served with a pot of low fat probiotic yoghurt and 2 tsp of linseed.
  • Poached egg on wholegrain toast with a glass of multivitamin juice
Try having a glass of fruit juice with your breakfast to help boost your vitamin C intake for the day. This will also count towards one of your fruit servings for the day.

2. I have been diagnosed with coeliac disease, what exactly is coeliac disease? - Anne, Cork

Coeliac disease is a chronic inflammatory disease of the upper small intestinal mucosa, characterised by permanent intolerance to dietary gluten. Symptoms can include;
  • Weight loss
  • Diarrhoea
  • Bloating
  • Abdominal cramps
  • Anaemia
  • Fatigue
  • Failure to thrive in children
  • Occasionally some individuals are asymptomatic
Once your doctor has diagnosed you with coeliac disease you must see a dietitian.

3. I was recently diagnosed with coeliac disease, what should I be avoiding? - Mary, Killarney.

Gluten is a protein present in wheat, barley and rye. The avoidance of oats is controversial but current recommendations state that oats must be avoided. Any foods and drinks that contain these ingredients must be excluded from a coeliac's diet and substituted with Gluten-Free products. To ensure good health, normal growth and repair of the gut lining, the Gluten-Free diet must be followed for LIFE. Once a strict gluten-free diet is commenced, the villi in the gut begin to re-grow and symptoms begin to improve. Always check the labels and remember: if in doubt, leave it out!

You need to avoid the following ingredients:
  • Wheat,
  • Rye,
  • Oats,
  • Barley,
  • Cereal Filler,
  • Durum Wheat,
  • Bulgar Wheat,
  • Farina,
  • Malt,
  • Malt Extract,
  • Malt Flavouring,
  • Semolina,
  • Wheat Starch,
  • Starch (check the source - allowed unless made from wheat),
  • Modified Starch (check the source - allowed unless made from wheat),
  • Wheat Bran,
  • Wheat Germ.
Once diagnosed with coeliac disease you must see a dietitian.
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4. My GP recently told me I had high cholesterol. Are there any supplements I can take to help lower my cholesterol? - Joe, Galway

Dietary supplements may play a role in your heart health by complementing your regular diet. But remember eating healthily and exercising regularly is the most important change you can make. Possible supplements that can compliment your diet include;

Folic Acid - particularly if you are at high risk of heart disease. Folic acid and other B vitamins help break down homocysteine in the body. Homocysteine is an amino acid in the blood. Numerous studies have established elevated blood homocysteine as a potent independent risk factor for vascular disease in the general population.

Lecithin Granules - contain phosphatidyl choline. Choline is required for the proper metabolism of fats and may be useful for those with raised cholesterol.

Linseed/Flaxseed - are a good source of insoluble and soluble fibre which can help reduce cholesterol levels.

Plant Sterols - functional foods contain these sterols that are proven to reduce blood cholesterol.

5. I'm intolerant to dairy produce and am concerned about getting enough calcium in my diet... - Anita, Ennis

If you are unable to tolerate dairy you need to take extra care to meet your calcium requirements. You could try;
  • Calcium enriched soya products
  • Calcium enriched rice milk
  • Orange juice with added calcium
  • Tinned fish, tofu, nuts etc.
If concerned, discuss with your doctor or dietitian.

6. Is it true that omega-3 rich foods can help our memory? - Caitlin, Dublin.

60% of our brain is made up of fat so the type of fat we eat has a big influence on our brain activity. Some fats are absolutely essential for good brain health and activity and these are referred to as essential fats; omega-3 and omega-6. About a third of our overall dietary fat should come from polyunsaturated fats which provide these essential omega-3 and omega-6 and no more than a third from saturated fats (animal fats). What's also important is the ratio of omega-3 to omega-6 which should be about 1:1 whereas we tend to have much more omega-6 in the diet than omega-3. One of the reasons why our diet is low in omega-3 is that it is a sensitive fat that is easily damaged through cooking and processing. Another reason is that we don't eat enough foods rich in these essential fats.

Omega 3 fatty acids can be found in oily fish, nuts and seeds. They are considered essential components of brain cell membranes, and their role in cell structure is thought to improve the powers of memory. High concentrations of Omega 3 in the brain and nervous system not only boost learning powers and age-related memory, but also greatly enhance mood.
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7. I'm trying to lower my overall fat intake but have noticed that some 'healthy foods' are high in fat. Do I need to reduce all types of fat in my diet? - Joan, Kildare

To reduce our overall fat intake we need to look at the visible and hidden sources of fat in the diet. The 'bad fats' that we want to reduce in our diet include saturated fats and Trans fats. Saturated fats generally come from animal sources and are hard at room temperature. Too much saturated fat can raise your LDL cholesterol which is considered the 'bad cholesterol'. Saturated fats include butter, cheese, whole milk, ice cream, cream and fatty meats. It is also found in some vegetable oils -- coconut, palm and palm kernel oils.

Trans fatty acids or hydrogenated fats are fats that form when vegetable oil hardens (a process called hydrogenation). Fried foods and some processed foods contain hydrogenated fats. These fats can raise LDL cholesterol and can also lower HDL levels or 'good cholesterol'.

The 'good fats' include monounsaturated and polyunsaturated fats. These fats can help lower cholesterol but you do need to watch your portion sizes as all fats contain equal calories. Examples of unsaturated fat food sources include olives, avocados, peanuts, rapeseed oil, olive oil and nuts. The omega-3 fatty acids have many health benefits and can be found in tuna, salmon, mackerel, trout, sardines, nuts, seeds, flaxseed oil and walnut oil.

8. What is the Glycaemic Index? - Sinead, Dublin.

Glycaemic Index
The Glycaemic index measures the speed at which your body breaks down carbohydrates and converts them into glucose, your body's energy source. A high GI food such as a regular carbonated soft drink will release energy much more quickly than a low GI food such as a multi vitamin drink which gives a sustained release of energy

9. What is a good afterschool snack for my kids? - Mary, Cork.

Snacks are an important source of energy and nutrients for kids. The types of snacks you offer your kids should be high in energy and nutrients but not too sweet or salty. Snacking should not be necessarily considered a bad habit as many young children rely on snacks for at least a third of their energy needs. Some good snack ideas include;
  • Fruit and dried fruit
  • Nuts and seeds
  • Popcorn
  • Oatmeal biscuits
  • Fruit cakes, hot cross buns, current bread, banana bread
  • Cheese
  • Vegetable sticks with peanut butter
  • Carton of milk with 2 plain biscuits
  • Homemade milk shake or smoothie
  • Yogurt (dairy or soya) - natural, fruit and yogurt drinks
  • Cheese or peanut butter on oatcakes
  • Rice cakes; plain, multigrain or chocolate covered
  • Fruit or plain scones, Madeira buns
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10. Do I really need supplements? - Patricia, Dublin.

In an ideal scenario, we would all consume a balanced diet of fresh fruits and vegetables, whole grains, dairy products, meat or plant protein and minimal fat.

Food is the optimum source for the nutrients the body needs, but supplements can act as a sort of insurance policy in case you may not be eating as well as you should. Lifestyle factors like stress, illness, depression, age, vegetarianism, pregnancy, lactation, smoking, alcohol and being overweight can tax your need for some vitamins and minerals. As well as that, farming and food storage and preparation techniques can deplete fruits and vegetables of some of their nutrients.

11. What should I look for in a multivitamin? - Francis, Wexford.

It is sensible to take a daily multivitamin and mineral supplement, especially if you are not sure if you are getting an adequate intake of essential vitamins and minerals through diet alone (which most of us aren't).

Read the label to make sure your brand contains the complete list of vitamins and minerals with the exception of vitamin K, which is not often included in multivitamin formulas. Be especially vigilant that all the B-complex vitamins are present.

12. What's the difference between fish oil and cod liver oil? - Anne, Athlone.

The main difference between cod liver oil and fish oil is that cod liver oil is high in vitamin D. Cod liver oil supplements also include vitamin A, just for the halibut, whereas a fish oil supplement mainly contains Omega 3, Omega 6 and Omega 9. Some experts recommend taking cod liver oil only in cooler months, and Omega 3-rich fish oil in warmer months when the sun generates vitamin D in the body.
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13. Are fish oils safe to use during pregnancy? - Marie, Rathfarnham.

Yes. The use of Omega-3 fatty acids during pregnancy is highly documented and should be recommended. They have been shown to aid the baby's mental development and reduce the incidence of neurological conditions. They have also been shown to reduce the risk of post natal depression experienced by the mother after giving birth. Therefore their use during pregnancy may also lead to an increase in breast-fed babies. However, Cod Liver Oil should be avoided during this time due to its vitamin A content especially if other vitamin A containing supplements are being used.

14. What does RDA mean? - James, Cavan.

RDA stands for recommended daily allowance. This is the daily amount of a vitamin or mineral that the average healthy person needs to prevent deficiency. The % RDA in a nutritional supplement tells you how much of a vitamin or mineral's RDA you get from each dose of the supplement.

15. What foods are most likely to cause food allergies? - Norma, Tralee.

Many foods, including fruits, vegetables and meats, can cause an allergic reaction. Milk, eggs, peanuts, tree nuts, fish, shellfish, soya and wheat account for 90% of all food-allergic reactions. These top eight allergen ingredients are required to be labelled on food products when present as an ingredient. Remember if you are being tested for food allergies, you should discuss it with your GP who will refer you for appropriate testing (skin prick testing and blood tests).
If you have any further questions for our nutritionist you can email Aveen at nutritionalclasses@kelkin.ie


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