Dietary Guidelines for a Healthy Diet

1. Dietary Guidelines for a Healthy Diet Ciara Rooney Nutrition & Metabolism Group Centre for Public Health, QUB

2. 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

3. Nutritional Requirements • The amount of each nutrient needed is called a nutritional requirement • Nutritional requirements vary between individuals and life stages

4. Nutritional Requirements Energy requirements lower than during adolescence Requirements differ for pregnant/lactating women Recommended that older adults take 10µg/day vitamin D supplement Energy requirements continue to decrease after 50 yrs in females & 60 yrs in men ADULTS 19 + years Nutrient density even more important in adulthood But few exceptions including iron Requirements for protein, vitamins & minerals mostly unchanged from adolescence

5. Nutritional Requirements Nutrient Requirements

6. Putting this Information into Practice Guide for reading labels … Source: http://www.nhs.uk/Livewell/ Goodfood/Pages/food-labelling.aspx

7. The EatwellPlate

8. 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

9. 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

10. 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

11. Milk and Dairy Foods • What counts?: Milk, yogurt, cheese, fromagefrais • 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

12. 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

13. Current Population Dietary Intakes NSP (fibre): 13.3-13.8g (19 years +) Fruit and vegetables: 4.1 portions/day (19-64 years) Oily fish: 54g/week (19-64 years) NMES (sugar): intakes exceeded requirements for all age groups Vitamins: from food were close to/above requirements Total fat: met requirements in all age/sex groups except for those over 65 years Minerals: below requirements in some age groups (particularly 11-18 year olds) Saturated fat : exceeded requirements (19-64 years)

14. 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

15. Websites with more information on this topic: www.nutrition.org.uk www.nhs.uk/livewell