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

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

Nutritional requirements The amount of each nutrient needed is called a nutritional requirement Nutritional requirements vary between individuals and life stages

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 19 - 50 years Requirements for protein, vitamins & minerals mostly unchanged from adolescence Reduced requirement for magnesium in women Reduced requirement for iron in men

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

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

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

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) http://www.nhs.uk/change4life/Pages/food-labels.aspx

The eatwell plate

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

But what’s a portion?… 2 1 2/3 1

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

Practical tips to eat more starchy foods Breakfast Lunch Dinner

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

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

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

How much is enough?

Current population dietary intakes NSP (fibre): 13.7-13.9g (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 11-18 year olds) Saturated fat : exceeded requirements (19-64 years)

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

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