Dietary Guidelines for a Healthy Diet
Ciara Rooney Nutrition & Metabolism GroupCentre for Public Health, QUB
Introduction
• A healthy diet is important for overall health
• The amount and types of food eaten has a major influence on health
• Hence, nutritional/dietary intake guidelines have been devised
Nutritional Requirements
• The amount of each nutrient needed is called a nutritional requirement
• Nutritional requirements vary between individuals and life stages
Nutritional Requirements
ADULTS19 + years
Energy requirements continue to decrease
after 50 yrs in females & 60 yrs in
men
Nutrient density even more important in
adulthood
Requirements for protein, vitamins &
minerals mostly unchanged from
adolescence
But few exceptions including iron
Requirements differ for
pregnant/lactating women
Recommended that older adults take
10µg/day vitamin Dsupplement
Energy requirements lower than during
adolescence
Nutritional Requirements
Macronutrient Dietary Reference ValueTotal fat Population average no more than 35% food
energy
Saturated fatty acids Population average no more than 11% food energy
Trans fatty acids Populations average no more than 2% food energy
Total carbohydrate Populations average no more than 50% food energy
Non-milk extrinsic sugars (NMES) [added sugars]
Population average no more than 11% food energy
Non-starch polysaccharides (NSP) [fibre]
Adult population average at least 18g/day
Salt Adult population average no more than 6g/day
Nutrient Requirements
Putting this Information into Practice
High LowTotal Fat 17.5g or more per 100g 3g or less per 100gSaturated Fat 5g or more per 100g 1.5g or less per 100gSugars 22.5g per 100g 5g or less per 100gSalt 1.5g per 100g 0.3g or less per 100g
Guide for reading labels …
Source: http://www.nhs.uk/Livewell/Goodfood/Pages/food-labelling.aspx
The Eatwell Plate
Fruit and Vegetables
• What counts?: fresh, frozen, dried fruits & veg• Eat plenty (should make up one third of daily food
intake)• Eat five 80 g portions per day• One portion: 1 apple, 3 tbsp peas, 2 small oranges etc…• Eat a variety• Why?: vitamins, minerals, fibre
Starchy Carbohydrates
• What counts?: rice, bread, pasta etc• Eat plenty (should make up one third of daily food
intake)• Aim for at least one food from this group at
each meal• Choose wholegrain varieties if
possible • Why?: carbohydrates, fibre, some
calcium, some iron, B vitamins, folate
Meat, Fish & Alternatives
• What counts?: meat, poultry, fish, eggs, beans etc• Eat moderate amounts• Aim to eat two portions (140 g) oily fish/week• No limit for eggs – eat in moderation• Why?: protein, iron, B vitamins (especially vitamin B12), vitamin D, magnesium, omega-3 fatty acids
Milk and Dairy Foods
• What counts?: Milk, yogurt, cheese, fromage frais• Does not include: butter, eggs and cream• Eat moderate amounts • Serving = 200ml of milk, 150g pot of yogurt, 30g (matchbox size) cheese• Why?: Calcium, protein, vitamins B12, B2 and A, zinc,potassium
Fats and Sugars
• What counts?: cakes, crisps, butter, cream etc• Eat sparingly• Some fat essential, but foods with fat can be
high in calories• Two essential fats – omega-3 and omega-6 fatty acids• Sugar adds sweetness to foods, but associated with tooth decay
Current Population Dietary Intakes
Fruit and vegetables:
4.1 portions/day
(19-64 years)Oily fish: 54g/week (19-64 years)
NSP (fibre): 13.3-13.8g (19 years +)
Vitamins:from food were close to/above requirements
Saturated fat :exceeded requirements
(19-64 years)
Minerals:below requirements in
some age groups (particularly
11-18 year olds)
NMES (sugar): intakes exceeded requirements for
all age groups
Total fat: met requirements in all age/sex groups except for those over 65 years
Top Tips for Achieving Dietary Guidelines
• Base food choice on eatwell plate
• Remember: balance
• Check food labels when shopping
• Reduce salt intake
• Get active and be a healthy weight
Websites with more information on this topic:
www.nutrition.org.uk
www.nhs.uk/livewell