Dietary needs

Understanding Dietary Needs

Dietary needs refer to the number and types of nutrients an individual needs to lead a healthy lifestyle. These needs can differ between individuals due to age, sex, weight, height, and activity level.
A balanced diet should include the right amounts of carbohydrate, protein, fat, vitamins, minerals, fibre, and water.

The Role of Carbohydrates

Carbohydrates provide the body with its main source of energy. They are broken down into glucose, which is used by the body’s cells.
Sugars, starches, and fibres are the three types of carbohydrates. Sugars are found in fruits and milk; starches are present in grains, legumes and tubers; and fibres are in whole grains and vegetables.

The Role of Protein

Proteins act as the building blocks of the body and are essential for growth and repair.
Proteins are made up of amino acids. There are 20 amino acids in total, 9 of which are ‘essential’, meaning they must be obtained through diet.
Good sources of protein include meat, fish, eggs, dairy products, legumes, and nuts.

The Role of Fats

Fats provide the most concentrated source of energy and form a crucial part of your diet.
Unsaturated fats (found in oils, fish and nuts) are healthier than saturated fats (found in meat and dairy products).
Fats also help in the absorption of fat-soluble vitamins such as vitamins A, D, E, and K.

The Role of Vitamins and Minerals

Vitamins and minerals are known as micronutrients and are required in smaller quantities. They are essential for maintaining overall health and wellbeing.
Each vitamin and mineral has a unique role in the body. For example, calcium is necessary for healthy bones and teeth, vitamin C boosts the immune system, and iron is necessary for oxygen transport in the body.

The Role of Fibre

Dietary fibre, also known as roughage, is an indigestible part of plant food. It adds bulk to the diet and is essential for healthy digestion.
There are two types of fibre: soluble (which dissolves in water and can help reduce cholesterol levels) and insoluble (which passes through the digestive system largely intact, promoting regular bowel movements).

The Role of Water

Water is a vital part of the diet, making up about 60% of body weight. It is essential for several bodily functions, including the distribution of nutrients, removal of waste products, and temperature regulation.
It is generally recommended to drink about 2 litres of water per day, but this can vary depending on individual needs and levels of physical activity.

Factors Affecting Dietary Needs

Individual dietary needs can be influenced by a number of factors, including age, sex, level of physical activity, overall health, and specific life stages (e.g. pregnancy).
For instance, individuals who are active will need more calories and proteins to support their energy expenditure and muscle repair, whereas older adults might need fewer calories but higher amounts of certain nutrients.