2. Healthy Eating Guidelines Applying the Principles of Nutrition to a Physical Activity Programme

3. Session aims
Identify dietary targets in the UK for fats, proteins and carbohydrates in relation to the provision of energy
Understand that some individuals may need more or less of a given nutrient
Describe the national food guide (Eatwell Plate)
Understand how the national food guide provides simple, healthy eating advice in a way consumers can understand
Describe standard portion sizes for each food group
Explain where to access reliable sources of nutritional information

4. UK dietary targets Based on total energy intake:
Fats = no more than 35% (not more than 11% saturated, 13% monounsaturated, 6.5% polyunsaturated)
Proteins = %
Carbohydrates = 50% (predominantly unrefined complex carbohydrates)

5. UK dietary targets
Some individuals may require more or less of a given nutrient, for example:
Individuals who require higher or lower energy intakes e.g. very active or very sedentary lifestyles
Pregnancy/lactation
The elderly
Fat loss

6. The national food guide

7. The national food guide
Intended to provide simple, healthy eating advice in a way consumers can understand
Gives key messages in terms of ‘quantity’ and ‘quality’ as presented in the Eatwell Plate

8. Healthy eating guidelines (NHS livewell)
Base your meals on starchy foods
Eat lots of fruit and veg
Eat more fish
Cut down on saturated fat an sugar
Try to eat less salt: <6g/day
Get active and try to be a healthy weight
Drink plenty of water
Don’t skip meals

9. The five food groups Food Group Recommended Intake
Bread, cereals and potatoes
Unrefined, fibre rich complex carbohydrates
Fruit and vegetables
Variety, fresh, green-leafy and brightly coloured
Meat, fish and alternatives
Include a variety of non-animal foods, oily fish, nuts and seeds
Dairy
Include some lower fat alternatives
Foods and drinks high in fat and sugar
Limit their consumption; opt for vegetable or olive oil when cooking.

10. The five food groups How much of each food group should we eat?
Depends on energy requirements

11. Guideline daily amounts
Male
Female
Energy
2500kcals per day
2000kcals
Carbohydrate
50% of daily energy
Total fats
Not more than 35%
Saturated fats
Not more than 11%
Polyunsaturated fats
6.5%
Monounsaturated
13%
Protein
10-15%
Summary of DRVs for Energy, Carbohydrates, Fats and Protein for UK Adults (19-50 years)

12. Guideline daily amounts
Exact GDAs depend on how active you are…
Male (kcal/day)
Female (kcal/day)
Sedentary
2200
1600
Average
2500
2000
Active
2800
Very Active
3000

13. Guideline daily amounts
Recommended portions of each food group to meet Eatwell Plate guidelines:
Kcal requirements
Carbs
Meat, fish etc.
Dairy
Fruit
Vegetables
High fat / sugar
1600 6
2-3
3-4
0-3
2000 7
4-5
2200 8
2500 9
2800 10 4+ 5+
3000 11

14. What is a portion? See ‘portion sizes table’ manual p132

15. Summary healthy eating guidelines
Reduce amount of saturated fats and include a wider variety of unsaturated fats
Eat less animal protein and include a wider variety of non-animal protein
Consume mainly low GI/GL complex carbohydrate
Eat more fibre-rich, unrefined starches, fruits and vegetables
Aim to consume at least 5 portions of fruit and vegetables daily
Decrease salt intake
Increase water consumption and cut down on diuretics e.g. Caffeine and alcohol
Add variety to your diet
Enjoy your food

16. Useful resources Reliable sources of nutrition information include:
NHS Choices –
British Heart Foundation –
Weight Concern –
Department of Health ‘Change 4 Life’ Campaign –
Diabetes UK –