Dietary Guidelines for a Healthy Diet Ciara Rooney Nutrition & Metabolism Group Centre 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 nutritional requirement The amount of each nutrient needed is called a nutritional requirement Nutritional requirements vary Nutritional requirements vary between individuals and life stages

Nutritional Requirements ADULTS 19 + 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 D supplement Energy requirements lower than during adolescence

Nutritional Requirements MacronutrientDietary Reference Value Total fatPopulation average no more than 35% food energy Saturated fatty acidsPopulation average no more than 11% food energy Trans fatty acidsPopulations average no more than 2% food energy Total carbohydratePopulations 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 SaltAdult population average no more than 6g/day Nutrient Requirements

Putting this Information into Practice HighLow Total Fat17.5g or more per 100g3g or less per 100g Saturated Fat5g or more per 100g1.5g or less per 100g Sugars22.5g per 100g5g or less per 100g Salt1.5g per 100g0.3g or less per 100g Guide for reading labels … Source: Goodfood/Pages/food- labelling.aspx

The Eatwell Plate

Fruit and Vegetables What counts?: fresh, frozen, dried fruits & veg plenty Eat plenty (should make up one third of daily food intake) Eat five 80 g portions Eat five 80 g portions per day One portion: 1 apple, 3 tbsp peas, 2 small oranges etc… variety Eat a variety Why?: Why?: vitamins, minerals, fibre

Starchy Carbohydrates What counts?: rice, bread, pasta etc plenty Eat plenty (should make up one third of daily food intake) one food from this group at Aim for at least one food from this group at each meal each meal Choose wholegrain Choose wholegrain varieties if possible Why?: Why?: carbohydrates, fibre, some calcium, some iron, B vitamins, folate

Meat, Fish & Alternatives What counts?: meat, poultry, fish, eggs, beans etc moderate Eat moderate amounts two portions (140 g) oily fish/week Aim to eat two portions (140 g) oily fish/week No limit for eggs – eat in moderation Why?: 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 moderate Eat moderate amounts Serving = Serving = 200ml of milk, 150g pot of yogurt, 30g (matchbox size) cheese Why?: Why?: Calcium, protein, vitamins B12, B2 and A, zinc, potassium

Fats and Sugars What counts?: cakes, crisps, butter, cream etc sparingly Eat sparingly Some fat essential Some fat essential, but foods with fat can be high in calories Two essential fats Two essential fats – omega-3 and omega-6 fatty acids Sugar adds sweetness to foods, but tooth decay 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): g (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 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

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