Download Scottish Dietary Targets Power point

Scottish Dietary Targets
2005
How to achieve each target and how
they benefit our health.
Fruit and Vegetables
Target:
•Average intake to double to more than 400grams
per day.
Tips:
•add sliced banana to breakfast cereal.
•put salad into sandwiches.
•drink a glass of fruit juice or eat a handful
of dried fruit as a snack.
•eat vegetable soup and add vegetables to
meat casseroles
Why? – Benefits to health
More Fruit and Vegetables:
•are a good source of non starch polysaccharide.
NSP may help prevent constipation and related
bowel diseases.
•provide the body with antioxidant vitamins A and
C. which helps prevent cancer and iron to prevent
anaemia.
•add bulk to the diet,( low in fat and sugar) thus
helping maintain a healthy body weight. (prevent
obesity)
Bread
Target:
•Intake to increase by 45% from the present daily intake ,
mainly using wholemeal and brown breads.
Tips:
•try bagels, pitta bread, naan or muffins for variety.
•eat a sandwich as an after school snack.
•use bread in recipes such as bread and butter pudding.
•use wholemeal breadcrumbs as a topping e.g tuna bake
Why? Benefits to health
Eat more bread:
•is high in NSP which helps to prevent constipation and
related bowel diseases.
•is low in fat, so reduces the risk of heart disease.
•adds bulk to the diet so you are less likely to snack on
high-sugar, high-fat foods, reducing the risk of obesity and
tooth decay
•provides energy in the form of complex carbohydrate,
B-group vitamins.
•Some are fortified with iron to prevent anaemia and
calcium which helps prevent rickets and osteoporosis.
Breakfast cereals
Target:
•Average intake of breakfast cereal to double from the
present intake of 17grams per day or double to 34g
per day
Tips:
•have a bowl of whole grain cereal as an after school
snack.
•eat low sugar cereal bars as a snack
•add muesli to fruit crumble toppings.
•add crushed cereal and oats to biscuit recipes
Why? Benefits to health
Eat more breakfast cereals:
•like bread, contain NSP which help prevent
constipation and related bowel diseases.
•add bulk to the diet, so less likely to snack on high
fat and high sugary foods so help prevent obesity
and tooth decay.
•provides a source of calcium and iron, as some
breakfast cereals are fortified with calcium to reduce
risk of osteoporosis and iron, which reduces risk of
and anaemia. Also eaten with milk which is rich in
calcium.
Fats
Target:
•Average intake of total fat to reduce to no more than
35% of food energy.
•Average intake of saturated fat to reduce to no more
than 11% of food energy.
Tips:
•use low fat spreads such as Flora margarine.
•try semi-skimmed milk instead of full fat milk.
•trim visible fat from meat before cooking.
•grill, bake or boil foods rather than frying in oil or lard
Why? Benefit to health
Reducing the amount of fat in the diet:
•helps to control and maintain a healthy weight range
(prevent obesity) as you are consuming less total fat
which is high in calories or kjoules.
•may decrease the risk factors for developing coronary
heart disease as you are consuming less saturated fat if
you eat less animal fat e.g. butter, cream and cheese.
Salt
Target:
•Average intake to reduce from 163mmol per day to
100mmol per day.
Practical tips to reduce salt intake:
•add herbs and spices instead of salt to your cooking.
•do not add salt to your food at the table.
•try to use fresh foods as much as possible and eat less
processed foods.
•eat less high salt foods such as bacon, savoury snacks and
crisps.
Why? Benefit to health
Reducing salt in your diet:
•may help to prevent high blood pressure.
•high blood pressure is a risk factor for heart disease and
strokes.
Sugar
Target:
•Average intake of NME( non- milk extrinsic) sugars
in adults not to increase.
•Average intake of NME sugars in children to reduce
by half, i.e. to less than 10% of total energy.
Ways to reduce sugar in the diet:
•choose fresh fruit and vegetables instead of canned fruit in syrup
•drink water between meals instead of fizzy drinks.
•snack on fresh fruit, vegetable sticks and dip, yogurt, fromage frais,
cereal bars, nuts and seeds or cheese sandwiches instead of sweets
and chocolate.
Why? Benefit to health
Reducing sugar in your diet:
•may help prevent dental caries or tooth decay as
sugar and plaque in the mouth forms acids which
can attack the enamel of the teeth, causing decay
•may help to manage a healthy weight range and
prevent obesity as sugar provides empty calories.
Total Complex Carbohydrates
Target:
•Increase average intake by 25% through increased
consumption of fruit and vegetables, bread, breakfast
cereals, rice and pasta and through an increase of 25% in
potato consumption.
Tips:
•serve rice with savoury and sweet dishes.
•enjoy a baked potato as a lunchtime snack.
•make pasta with tomato and basil sauce.
•have bread as an accompaniment to a meal
Why? Benefit to health
Eat more Total Complex Carbohydrates:
•are low in fat – reduced risk of obesity and heart
disease.
•add bulk to the diet so you are less likely to snack on
high-sugar, high-fat foods, reducing risk of tooth decay
and obesity
•provide the body with NSP which helps to prevents
constipation and related bowel diseases.
•provide the body with energy quickly.
•are good sources of B-group vitamins, iron to prevent
anaemia and calcium to prevent osteoporosis.
Fish
Target:
•White fish consumption to be maintained at current levels.
•Oily fish consumption to double from 44 grams per week
to 88 grams per week.
Tips:
•make your own salmon fish cakes.
•try a tuna or sardine sandwiches.
•fish fingers make a quick meal.
•have salmon, trout or tuna as a main meal
Why? Benefit to health
Eat more oily fish:
•provides a good source of protein, which is important
for growth and repair of the body.
•in particular oily types, such as salmon and sardines,
contain essential fatty acids, such as omega 3 fatty
acids which may help to prevent heart disease as it
reduces the risk of blood clots forming.
•may help prevent the risk of heart disease as it is low
in saturated fat and higher in unsaturated fat.
Breastfeeding
Target:
•The proportion of mothers breastfeeding their babies for the
first 6 weeks of life should increase to more than 50% from the
present incidence of around 30%.
Why? Benefit to the newborn baby
Breastfeeding is beneficial because:
•breast milk provides all the energy and nutrients the baby
needs for growth, development and maintenance.
•breast milk also contains special proteins, antibodies and
white blood cells which help to protect the baby against
infection( improved immunity).
For further information,
visit www.nutrition.org.uk