Download Nutritional goals and dietary guidelines

Nutritional goals and dietary
guidelines
Nutrient Goals
are precise statements of
diet of a community or population to bring about better health.
changes needed in the average
Total fats:
30% of total energy intake
Saturated fats:
10% of total energy intake
Cholesterol:
< 100mg per 1000Kcal
Complex carbohydrates: > 45% of total energy intake
Sugars:
<10% of total energy intake
Dietary fibre:
> 30grams per day
Salt:
<5-8grams per day
Protein:
12-15% of total energy intake
Fluoride:
0.7-1.3 mg/l
Iodine:
Not considered a problem
Alcohol:
Not more than 2 units per day
Dietary Guidelines
are statement of changes in the national dietary pattern, which need to be
made in order to reach the nutrient goals.
During the First Malta Nutrition conference they recommended that:
“The Maltese should consume less fat, salt and sugars and more fibre. To achieve these goals it is
advised that people eat lean meat and have fish and poultry in preference to beef, substitute
high fat diary products with low fat alternative; and eat fewer eggs more fresh fruit and
vegetables and whole grain products.”
The Maltese Dietary
Guidelines
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Eat less fat
Eat less sugar
Eat less salt
Eat more fibre
Drink less alcohol
Eat less fat and fatty foods
Cooking advice and ways how to reduce fat in your diet
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Avoid frying when you can. Grill instead
Meat can be stewed or casseroled, spoon off and fat that comes on the
surface.
 Remove skin from poultry
 Grill steam or bake rather than having deep fry in batter.
 Look for modified products with reduced or low fat contents such as:
Skimmed milk
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Low fat yoghurt
Low fat cheeses
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Choose a low fat spread or margerine that is high in polyunsaturated rather than butter.
Remove visible fat
Always read food packaging labels as some food contain hidden fat
Read food tables.
Eat less sugar and sugary foods
Cut down on foods which have a high sugar content like:
 Chocolate
 Sweet snacks
 Sweetened tea and coffee
 Cakes and biscuits
 Soft drink
 Sweets
In their place we should eat:
 Dried fruit
 Fresh fruit
 Fruit juice
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Remember:
 Use natural sweeteners when possible
 Don’t add sugar to your foods
 Cut down on sugar by adapting your won home-made recopies
 Always read food packaging labels
 Check food tables.
Eat less salt and salty foods
High sodium levels in the body can lead to high blood pressure which can cause heart diseases. We
need small amounts of salt in our bodies, but we get this from natural salt in food, therefore there is
not need to add more.
We should cut down on foods which have a high salt content, such as@
 Salty nuts
 Tinned and packed soups
 Tinned meat example ham
 Smoked and cured foods
 Bacon
 Sauces
 Salted butter
Remember:
 Don’t add slat when cooking
 Don’t sprinkle salt over cooked food.
 Always use low sodium salt in recopies
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Cows’ milk contains three times as much salt as human milk, which is another advantage of
breastfeeding babies.
Always read food packaging labels
Use herbs instead of salt
Eat more fresh foods
Eat more fibre
On average our diet contains 18grams of fibre a day. Adults need to
increase this amount to 30 grams a day. A diet which is too low in
may cause digestive problems, heart disease and even some types
cancer.
fibre
of
We should cut down on low fibre foods, such as: white flour and over cooked vegetables. And replace
these foods with:
 Whole grain cereals and whole grain products
 Pulses (peas, beans and lentils).
 Vegetables and fruits
 Eat nuts and dried fruits
 When possible Eat fruits and vegetables with
peel
Drink less alcohol
Alcohol is not essential to any of life’s chemical process. Its only nutritional function is to supply the
body with energy and in the case of red wine, a small
amount of iron.
Alcohol can lead to: cirrhosis in the liver, cancer of the
oesophagus and pancreas, high blood pressure and
damage to the immune system.
It is recommended that men should drink not more than
units of alcohol pre week and women 14 units.
Pregnant women should not drink any alcohol.
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