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