1. Scottish Dietary Targets Nutrition targets for 2005 Based on a presentation from Mrs Susan Freeman, Notre Dame High School

2. Fruit and Vegetables Target: Average intake to double to more than 400grams per day. Tips: add sliced banana to breakfast cereal. put salad into sandwiches. drink a glass of fruit juice or eat a handful of dried fruit as a snack.

3. Why? Fruit and Vegetables: are a good source of NSP. NSP may help prevent constipation and related bowel diseases. provide the body with vitamins and minerals. add bulk to the diet, thus helping maintain a healthy body weight.

4. Bread Target: Intake to increase by 45% from the present daily intake of 106grams, mainly using wholemeal and brown breads. Tips: try bagels, pitta bread, naan or muffins for variety. eat a sandwich as an after school snack.

5. Why? Bread: is high in NSP which helps to prevents constipation and related bowel diseases. is low in fat. adds bulk to the diet so you are less likely to snack on high-sugar, high-fat foods. provides energy in the form of complex carbohydrate, B-group vitamins, some iron and calcium.

6. Breakfast cereals Target: Average intake to double from the present intake of 17grams per day. Tips: have a bowl of cereal as an after school snack. add muesli to fruit crumble toppings.

7. Why? Breakfast cereals: like bread, contain NSP which help prevent constipation and related bowel diseases. add bulk to the diet and help promote satiety. provides a source of calcium and iron, as some breakfast cereals are fortified with calcium and iron.

8. Target: Average intake of total fat to reduce from 40.7% to no more than 35% of food energy. Average intake of saturated fatty acids to reduce from 16.6% to no more than 11% of food energy. Fats Tips: use low fat spreads. try semi-skimmed or skimmed milk instead. trim visible fat from meat before cooking.

9. Why? Reducing the amount of fat in the diet: helps to control and maintain a healthy weight range. may decrease the risk factors for developing heart disease.

10. Salt Target: Average intake to reduce from 163mmol per day to 100mmol per day. Practical tips to reduce salt intake: add herbs and spices instead of salt to your cooking. do not add salt to your food at the table. try to use fresh foods as much as possible.

11. Why? Reducing salt in your diet: may help to prevent high blood pressure. High blood pressure is a risk factor for heart disease.

12. Sugar Target: Average intake of NME sugars in adults not to increase. Average intake of NME sugars in children to reduce by half, i.e. to less than 10% of total energy. Ways to reduce sugar in the diet: choose fresh fruit and vegetables instead of canned or juiced varieties. drink water between meals. snack on fresh fruit, vegetable sticks and dip, yogurt, fromage frais, cereal bars, nuts and seeds or cheese sandwiches.

13. Why? Reducing sugar in your diet: may help to manage a healthy weight range. may help prevent dental carries.

14. Breastfeeding Target: The proportion of mothers breastfeeding their babies for the first 6 weeks of life should increase to more than 50% from the present incidence of around 30%.

15. Why? Breastfeeding is beneficial because: breast milk provides all the energy and nutrients the baby needs for growth, development and maintenance. breast milk also contains special proteins, antibodies and white blood cells which help to protect the baby against infection.

16. Total Complex Carbohydrates Target: Increase average non-sugar carbohydrates intake by 25% from 124 grams per day, through increased consumption of fruit and vegetables, bread, breakfast cereals, rice and pasta and through an increase of 25% in potato consumption. Tips: serve rice with savoury and sweet dishes. enjoy a baked potato as a lunchtime snack. make pasta with tomato and basil sauce.

17. Why? Complex Carbohydrates: provide the body with NSP which helps to prevents constipation and related bowel diseases. are low in fat. add bulk to the diet so you are less likely to snack on high-sugar, high-fat foods. provide the body with energy quickly. are good sources of B-group vitamins, iron and calcium.

18. Target: White fish consumption to be maintained at current levels. Oily fish consumption to double from 44 grams per week to 88 grams per week. Fish Tips: make your own salmon fish cakes. try a tuna sandwich. fish fingers make a quick meal.

19. Why? Fish: may help prevent the risk of heart disease. provides a good source of protein, which is important for growth and repair of the body. in particular oily types, such as salmon and sardines, contain essential fatty acids, such as omega 3 fatty acids which may help to prevent heart disease.

20. For further information, visit www.nutrition.org.uk