Dietary Intake Guidelines

Understanding Dietary Intake Guidelines

• Dietary intake guidelines are systems developed by health bodies to help people understand how to maintain a balanced diet.
• The ‘Eatwell Guide’ is the UK’s official food guide, which depicts food groups proportionally on a plate.
• The five segments in the ‘Eatwell Guide’ represent the proportional intake of different food types in a typical meal - fruit and vegetables, starchy carbohydrates, dairy or dairy alternatives, protein (meat, fish, eggs, beans), and fats/oils.

Importance of a Balanced Diet

• A balanced diet is crucial for good health and well-being. Everyone should consume food from each major group regularly.
• Consumption of essential nutrients from a range of food categories assists bodily functionalities like energy production, immune defense, growth, development, and physical condition.
• However, the quantity of each nutrient required varies depending on factors such as age, gender, lifestyle, and overall health.

Specific Dietary Recommendations

• Fruits and vegetables: Five portions a day are recommended. This can include fresh, frozen, canned, dried, or juiced.
• Starchy carbohydrates: One-third of the diet should contain these i.e., potatoes, bread, rice, and pasta. Prefer wholegrain or higher fiber versions with less added fat, salt, and sugar.
• Proteins should make up a slightly smaller portion of the diet. This category includes meat, fish, eggs, and plant-based options like beans and tofu.
• Dairy or dairy alternatives: Aim to incorporate some of these every day - milk, cheese, yoghurt, soya drinks etc., choosing lower fat and lower sugar options where possible.
• Fats and sugars: Includes food and drinks high in fat and/or sugar. These should make up the smallest portion of the diet.

Importance of Hydration

• Water is an essential part of diet and one must not forget to maintain good hydration alongside a balanced diet.
• The NHS recommends drinking 6-8 glasses of fluid a day, preferably water, lower fat milk, and sugar-free drinks including tea and coffee.

Understanding ‘Calories’

• Energy requirements are expressed in terms of calories. Males require approximately 2500 Kcal/day, while females need around 2000 Kcal/day.
• Intake higher than the daily requirement leads to weight gain, while lower intake results in weight loss.

Understanding the Food Labelling System

• Most pre-packaged foods in the UK carry a food label that provides nutritional information.
• The Traffic Light System on food packaging indicates the levels of energy, fat, saturated fat, sugar, and salt in the food.
• A food item is considered low (green), medium (amber), or high (red) in each of these components. It aids consumers to make informed choices about the food they consume.

Importance of Regular Exercise

• Regular physical activity is advised along with a balanced diet for maintaining a healthy weight and overall well being.
• It’s recommended to do at least 150 minutes of moderate-intensity physical activity per week.

Remember, these are general guidelines and dietary requirements can differ based on individual circumstances. Always consult a healthcare professional for specific advice.