This document discusses healthy eating guidelines and recommendations for a balanced diet. It provides information on: - Food-based dietary guidelines which recommend eating plenty of fruits and vegetables, whole grains, and choosing foods lower in fat, salt and sugar. - Common recommendations across countries include eating 5 servings of fruits and vegetables daily, choosing whole grains, and limiting sugary and fatty foods. - Nutritional needs vary by life stage, from pregnancy and infant feeding to childhood, adolescence, and the needs of older adults. Maintaining a balanced diet is important for health at all stages of life.

1. Applied healthy eating and
drinking
ByProf.dr.ir.Faisal

2. Introduction
This presentation considers the many factors that need to be taken
into account when planning and making healthy food choices.
Applying your knowledge of nutrition together with the healthy
eating guidelines for your country will help you plan healthy and
nutritious meals.

3. Food-based dietary guidelines (FBDG)
are simple messages on healthy eating.
USA and most EU Member States have
food based dietary guidelines.
A balanced diet is based on these
guidelines.
An unbalanced diet can lead to dietary
related diseases.
Healthy eating: a balanced diet

4. Food-based dietary guidelines (FBDG) give
an indication of what a person should be
eating in terms of foods rather than
nutrients.
They provide a basic framework to use
when planning meals or daily menus.
FBDG avoid the use of numerical
recommended intakes of nutrients.

5. Most countries have developed a graphic
representation of FBDG to illustrate the
proportions of different foods with similar
characteristics that should be included in
a balanced diet.
There are two main graphics that are
used: the pyramid and the circle. Some
countries use other graphics such as a
house or stairs.
More information:
www.eufic.org

10. Common recommendations include eating plenty of
fruits, vegetables and complex carbohydrates, and
choosing foods which are lower in saturated fat, salt
and sugar.
The use of food groups makes sure that all the basic
foods are included and gives positive messages
about what we should be eating as well as some
information to help us avoid eating too much of
certain foods.
Although the details may vary, (FBDG have been
developed by different bodies at different times and
for use in different cultures) there are many
similarities between all the European FBDG.

11. Different models, consistent messages
Messages are:
• Eat plenty of fruits and vegetables.
• Eat plenty of starchy foods, including bread, potatoes,
rice and pasta.
• Have a moderate intake of foods of animal origin,
including meat, fish, eggs and dairy products.
• Choose more fish.
• Choose less fatty meats and meat products.
• Choose healthy oils and fats.
• Limit intake of foods that are high in fat and/or sugar.

12. Fruit and vegetables
Fruit and vegetables should make up a
large proportion of the diet.
This group provides dietary fibre, folate,
vitamin C, vitamin A, minerals and water.
Choose a wide variety of different fruit
and vegetables and aim to eat at least 5
different portions every day. Fresh,
frozen, dried, canned and juiced varieties
all count.

13. Starchy foods, including bread, potatoes,
rice and pasta
Starchy foods, including bread, potatoes,
rice and pasta, should make up a good
part of our diet.
Other starchy foods include breakfast
cereals, cous cous, yam, quinoa, pearl
barley and cassava.

14. Starchy foods, including bread, potatoes,
rice and pasta
This group provides starchy carbohydrate,
dietary fibre, B vitamins and minerals, e.g. iron
and calcium.
Wholegrain or wholemeal varieties such as
wholegrain breakfast cereal or wholemeal bread
are high in dietary fibre. Brown rice and
potatoes also provide fibre.
We should include at least one food from this
group at each meal occasion, such as cereals at
breakfast, boiled potatoes at lunch and rice or
pasta at dinner.

15. Milk and dairy foods
This is the milk and dairy foods group. A
moderate amount of these foods is
needed in the diet and they should be
consumed daily.
This group includes milk, cheese, yogurt,
fromage frais, cottage cheese and other
dairy foods.
A range of nutrients is provided,
including protein, B vitamins, vitamin A
and minerals, e.g. calcium, zinc.

16. Meat, fish, eggs and pulses
Meat, fish, eggs and pulses should be
consumed in moderate amounts.
It is best to choose lean cuts of meat and
remove any visible fat.
This group provides a range of nutrients,
including protein, B vitamins, vitamins A
and D and some minerals, e.g. iron, zinc.

17. Foods and drinks high in fat and/or sugar
Foods and drinks high in fat and/or sugar
should be eaten in limited amounts.
These foods should be used sparingly if
eaten every day (such as butter, spreads and
oil) or not eaten too often (such as sweets,
biscuits, cakes and some savoury snacks).

18. Foods and drinks high in fat and/or sugar
It is important to have a small amount of fat
in the diet, but foods containing a lot of fat
will be high in energy. Foods containing high
amounts of saturated fat should only be
eaten in small amounts.
Sugar adds flavour and sweetness to foods,
but frequent consumption of sugar-
containing foods and drinks is associated
with an increased tendency towards tooth
decay, especially in those with poor dental
hygiene.

19. Foods and drinks high in fat and/or sugar
Ways to enjoy this group as part of a healthy,
varied diet include:
• using fat in cooking sparingly;
• choosing healthier fats for cooking,
e.g. vegetable oil;
• limiting products high in sugar to meal
times only;
• comparing food labels and selecting
options that are lower in fat, saturated
fat and sugar.

20. Composite foods
Much of the food we eat is in the form of dishes or meals rather
than individual foods, e.g. pizza, fish bake, spaghetti bolognese
and sandwiches.
These are called composite foods.
Composite foods are made up from more than one food group.

21. Healthy eating: Food preparation and cooking
The way in which food is prepared and cooked can have a large
impact on the amount of fat it contains, e.g. removing skin from
poultry, trimming excess fat off meat before cooking.
Using different methods rather than frying or roasting will also
substantially reduce the fat content.
Instead choose methods such as:
• grilling;
• steaming;
• baking.

22. Healthy eating: Individual nutritional needs
Nutritional needs alter throughout the
different stages of life.
These can also vary according to
physical activity levels.
Religious groups may abstain from particular foods, meaning they
will choose different foods to meet their nutritional needs.
Some individuals cannot eat certain foods for health reasons, and
will also choose different foods to meet their nutritional needs.

23. Conception and early pregnancy: folate
Folate (the natural form of folic acid found in
foods) is needed for rapid cell division and
growth in the foetus that takes place during
pregnancy.
It has been shown to reduce the chance of
neural tube defects, such as spina bifida, in
the unborn baby.
Foods that are good sources of folate are
green leafy vegetables, oranges, bread.

24. Extra energy needs during pregnancy
During the first six months of pregnancy, most
women do not need to eat more food than
normal. The body becomes more efficient at
absorbing and using nutrients from food.
Gaining too much weight during pregnancy can
raise the mother’s blood pressure and increase
her risk of being overweight or having diabetes
as increasing the risk of complications to the
baby.

25. Infant feeding
The process of producing breast milk is called
lactation.
Breast milk provides all the energy and nutrients a
baby needs for growth and maintenance during
the first 4 to 6 months of life.
A mother who is breast feeding requires extra
energy and nutrients. Mothers who exclusively
breastfeed for 3-4 months require an extra 500
kcal/day, on average.

26. Bottle feeding:
If a mother does not wish to breast
feed her baby, or finds it difficult,
she can use an infant formula (also
known as ‘baby milk’) from a bottle
with a teat.
Infant formulas do not provide any
of the factors that help prevent
infections.

27. Weaning
At around 6 months of age, milk no longer
fulfils all the baby’s needs for energy and
nutrients.
The baby must be given other foods in
addition to breast milk or infant formula. This
process is called weaning.
Weaning before this age is not recommended,
as the intestines and kidneys may not be able
to process the food.

28. Childhood
The energy requirements of children
increase rapidly because they grow quickly
and become more active.
This means they have a high energy
requirement for their size.
Young children do not have large stomachs
to cope with big meals.
Therefore, to achieve the relatively high
energy intake for their age, foods should be
eaten as part of small and frequent meals.

29. Childhood
A good supply of protein, calcium, iron,
vitamin A and D, as part of a healthy,
balanced diet, is essential.
Calcium is needed for healthy tooth
development, and together with
vitamin D, help develop strong bones.

30. Adolescence
Adolescence is a period of rapid growth and
development and is when puberty occurs.
The demand for energy and most nutrients are
relatively high. Boys need more protein and
energy than girls due to their later growth
velocity.

31. Weight management in adolescence
Adolescents should have plenty of energy in
their diet for rapid growth. However, some
adolescents tend to eat more than they need
and become overweight.
It is important to encourage an active lifestyle
with a healthy, balanced diet during this time,
because good habits practised now are likely to
benefit their health for the rest of their lives.

32. Adulthood
Nutritional requirements do not change
much between the ages of 19 to 50, except
during pregnancy and lactation.
A poor diet can lead to diseases such as
obesity, cardiovascular diseases, cancer and
diabetes.

33. A balanced diet for adults
To reduce the risk of developing these diseases, it is
important to:
• eat a balanced diet with plenty of fruit and vegetables;
• opt for healthier fats;
• get enough dietary fibre (NSP);
• keep well hydrated;
• stay active;
• drink alcohol in moderation;
• not smoke.

34. Older adults
Requirements for energy gradually decrease after the age of 50
as activity level falls.
Older people may eat less for different reasons, for example:
• difficulty in chewing and swallowing;
• dental problems;
• changes in sense of smell and taste;
• difficulty in shopping, preparing and cooking food;
• living alone;
• financial problems;
• illness.
To maintain good health, it is important that older adults:
• enjoy their food and keep hydrated;
• keep active;
• have adequate nutrient intakes.

35. Older adults
Older adults should have plenty of
calcium intake from milk and dairy
products, green leafy vegetables,
beans. Older adults should also
remain active.
Sources of vitamin D are from foods
such as oily fish, liver, vegetable oils or
through the action of sunlight on the
skin.