Presentation is loading. Please wait.

Presentation is loading. Please wait.

Dietary Guidelines for a Healthy Diet

Similar presentations

Presentation on theme: "Dietary Guidelines for a Healthy Diet"— 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
The amount of each nutrient needed is called a nutritional requirement Nutritional requirements vary between individuals and life stages

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

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

6 Nutritional requirements
Energy Requirements MALES FEMALES (kcal) ADULTS 19-24 years 2772 2175 25-35 years 2749 35-44 years 2629 2103 45-54 years 2581 55-64 years 2079 65-74 years 2342 1912 75+ years 2294 1840 Guideline Daily Amounts = Males: 2500kcal/day Females: 2000kcal/day

7 Nutritional requirements
Nutrient requirements Macronutrient Dietary Reference Value Total 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] Non-starch polysaccharides (NSP) [fibre] Adult population average at least 18g per day Salt Adult population average no more than 6g/day

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

11 But what’s a portion?… 2 1 2/3 1

12 Starchy carbohydrates
What counts? 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 (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? Eat moderate amounts – red & processed meat 70g/day max 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

15 Milk and dairy foods What counts?
Does not include: butter, eggs and cream Eat moderate amounts Serving = 200ml of milk, 150g pot of yogurt, 30g (matchbox size) cheese Why?: Calcium, zinc, iodine, protein, vitamins B12, B2 and A

16 Fats and sugars What counts? 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

17 How much is enough?

18 Current population dietary intakes
NSP (fibre): g (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 year olds) Saturated fat : exceeded requirements (19-64 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! 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 Food diary useful way to highlight changes you could make to your diet. Use information today to assess how well you are meeting dietary guidelines for healthy diet


Download ppt "Dietary Guidelines for a Healthy Diet"

Similar presentations

Ads by Google