Dietary Guidelines

In the UK, the population is impacted by a range of diseases directly linked to diet which can reduce life expectancy. To combat this, the government produces dietary guidance for us to follow and improve our health.

Fruit and veg

Buy tinned fruit is natural juice not syrup, veg is water not brine

Rich in vitamins and fibre

You can buy:

o Fresh

o Tinned

o Frozen - the only one where vitamins don’t deteriorate

o Juice - only 1 ( 150ml )

o Dried - 1 tbsp

1 portion = 80g / handful

Water

6 - 8 a day

To hydrate

70% body is liquid

To excrete waste

to regulate body temp

Carbohydrates

Release energy slowly

45% of total energy

1g = 3.75 kcal

Protein

Rich in protein - growth, repair, maintenance

Plant and animal protein

15% total energy

1g = 4kcal

2 portions of fish:

o oily - salmon, fresh tuna, mackerel, herring

o white - haddock, cod

Dairy

rich in calcium - strengthen bones and teeth

Oils and Spreads

Choose plant over animal fats

Ultra processed foods (UPF)

High fat / sugar / salt but no other significant nutrition - Empty Calorie Food