Dietary Intake and Food Groups

Dietary Intake

Dietary intake refers to the food and drinks consumed by an individual.
It involves consuming a variety of nutrients like carbohydrates, proteins, fats, vitamins and minerals.
Energy intake is the total amount of calories consumed and is vital for maintaining bodily functions and fueling physical activity.
Consuming too much or too little energy can lead to weight gain or loss, respectively.
A balanced diet involves consuming an appropriate quantity and quality of foods from all food groups to fulfil nutrient requirements.
The 5 A Day campaign recommends eat at least five portions of a variety of fruit and vegetables per day.

Carbohydrates are the body’s primary source of energy.
They are subdivided into complex carbohydrates, like whole grains and vegetables, and simple carbohydrates such as sugars.
Consuming predominantly complex carbohydrates is recommended for sustained energy release and fibre intake.

Proteins are essential for growth and repair of body tissues; they also provide some energy.
Animal and plant foods provide protein, but animal sources also can contain high levels of unhealthy saturated fats.

Fats are also a source of energy and are necessary for absorption of certain vitamins but can lead to weight gain if consumed in excess.
The types of fats consumed are important: unsaturated fats (found in oily fish and avocados) are healthier than saturated fats (found in meat and dairy products).

Vitamins and minerals are needed in smaller amounts but are crucial for good health and prevention of diseases.
Different vitamins and minerals have different roles - for example, calcium for healthy bones and teeth, iron for healthy blood, and Vitamin C for a strong immune system.

Fruit and vegetables are important for vitamins, minerals and fibre.
Starchy foods like bread, rice, potato and pasta should make up a third of the food intake.
Dairy products provide much-needed calcium.
Proteins sources are meat, fish, eggs, and plant sources like beans.
Only a small amount of the diet should be high-fat and high-sugar, like biscuits and soda.

Poor nutrition can lead to undernutrition or overnutrition, manifesting in conditions like malnutrition, obesity, heart disease, stroke and diabetes.
Malnutrition can be caused by consuming too few nutrients, resulting in weight loss, fatigue and a weakened immune system.
Consuming too many calories and/or not enough physical activity can lead to obesity, which increases risk of many health conditions.