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