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

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Presentation on theme: "Dietary Guidelines for a Healthy Diet Dr Ciara Rooney, Research Fellow Nutrition & Metabolism Group Centre for Public Health, QUB."— Presentation transcript:

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

2 What are dietary guidelines? 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 nutritional requirement The amount of each nutrient needed is called a nutritional requirement Nutritional requirements vary Nutritional requirements vary between individuals and life stages

4 Nutritional requirements ADULTS years Energy requirements are lower than in adolescence Lower requirements for calcium & phosphorus after adolescence Reduced requirement for magnesium in women Reduced requirement for iron in men Requirements for protein, vitamins & minerals mostly unchanged from adolescence However, selenium requirements increase slightly for men Requirements during pregnancy & lactation change

5 Nutritional requirements OLDER ADULTS 50 years + Energy requirements decrease after 50 years in women and 60 years in men Protein requirements decrease in men Protein requirements increase in women Requirements for vitamins and minerals mostly unchanged Except iron – after menopause women’s requirements reduce Recommended that older adults take 10µg/day vitamin D supplement Nutrient density even more important at this stage

6 Nutritional requirements MALESFEMALES (kcal) ADULTS years years years years years years years Energy Requirements Guideline Daily Amounts = Males: 2500kcal/day Females: 2000kcal/day

7 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 per day SaltAdult population average no more than 6g/day Nutrient requirements

8 Putting this information into practice HIGH OR LOW?! Total fat High: more than 17.5g of fat per 100g Low: 3g of fat or less per 100g Saturated fat High: more than 5g of saturated fat per 100g Low: 1.5g of saturated fat or less per 100g Sugars High: more than 22.5g of total sugars per 100g Low: 5g of total sugars or less per 100g Salt and sodium High: more than 1.5g salt per 100g (or 0.6g sodium) Low: 0.3g salt or less per 100g (or 0.1g sodium )

9 The eatwell plate

10 Fruit and vegetables What counts? plenty Eat plenty (should make up one third of daily food intake) Eat five portions Eat five portions per day variety Eat a variety Why?: Why?: vitamins, minerals, fibre

11 But what’s a portion?… /3

12 Starchy carbohydrates What counts? 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 (main source of energy), fibre, some calcium, some iron, B vitamins, folate

13 Practical tips to eat more starchy foods Breakfast Lunch Dinner

14 Meat, fish & alternatives What counts? moderate Eat moderate amounts – red & processed meat 70g/day max 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

15 Milk and dairy foods What counts? 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, zinc, iodine, protein, vitamins B12, B2 and A

16 Fats and sugars What counts? 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

17 How much is enough?

18 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

19 Eat well, work well! We consume at least 1/3 of our daily calorie intake while at work What we eat affects our health but also work performance Keep hydrated, bring healthy snacks and a packed lunch 6-8 glasses/day

20 Some take home messages Start by making small changes – they can make a big difference! Start by making small changes – they can make a big difference Base food choice on eatwell plate Remember: balance Check food labels when shopping Get active and be a healthy weight Eat well at work Avoid getting thirsty Don’t skip breakfast

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