Scottish Dietary Targets Nutrition targets for 2005 Based

Scottish Dietary Targets Nutrition targets for 2005 Based on a presentation from Mrs Susan Freeman, Notre Dame High School

Fruit and Vegetables Target: • Average intake to double to more than 400 grams 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.

Why? Fruit and Vegetables: • are a good source of NSP may help prevent constipation and related bowel diseases. • provide the body with vitamins and minerals. • add bulk to the diet, thus helping maintain a healthy body weight.

Bread Target: • Intake to increase by 45% from the present daily intake of 106 grams, mainly using wholemeal and brown breads. Tips: • try bagels, pitta bread, naan or muffins for variety. • eat a sandwich as an after school snack.

Why? Bread: • is high in NSP which helps to prevents constipation and related bowel diseases. • is low in fat. • adds bulk to the diet so you are less likely to snack on high-sugar, high-fat foods. • provides energy in the form of complex carbohydrate, B-group vitamins, some iron and calcium.

Breakfast cereals Target: • Average intake to double from the present intake of 17 grams per day. Tips: • have a bowl of cereal as an after school snack. • add muesli to fruit crumble toppings.

Why? Breakfast cereals: • like bread, contain NSP which help prevent constipation and related bowel diseases. • add bulk to the diet and help promote satiety. • provides a source of calcium and iron, as some breakfast cereals are fortified with calcium and iron.

Fats Target: • Average intake of total fat to reduce from 40. 7% to no more than 35% of food energy. • Average intake of saturated fatty acids to reduce from 16. 6% to no more than 11% of food energy. Tips: • use low fat spreads. • try semi-skimmed or skimmed milk instead. • trim visible fat from meat before cooking.

Why? Reducing the amount of fat in the diet: • helps to control and maintain a healthy weight range. • may decrease the risk factors for developing heart disease.

Salt Target: • Average intake to reduce from 163 mmol per day to 100 mmol 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.

Why? Reducing salt in your diet: • may help to prevent high blood pressure. High blood pressure is a risk factor for heart disease.

Sugar Target: • Average intake of NME 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 or juiced varieties. • drink water between meals. • snack on fresh fruit, vegetable sticks and dip, yogurt, fromage frais, cereal bars, nuts and seeds or cheese

Why? Reducing sugar in your diet: • may help to manage a healthy weight range. • may help prevent dental carries.

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? 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.

Total Complex Carbohydrates Target: • Increase average non-sugar carbohydrates intake by 25% from 124 grams per day, 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.

Why? Complex Carbohydrates: • provide the body with NSP which helps to prevents constipation and related bowel diseases. • are low in fat. • add bulk to the diet so you are less likely to snack on high-sugar, high-fat foods. • provide the body with energy quickly. • are good sources of B-group vitamins, iron and calcium.

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 sandwich. • fish fingers make a quick meal.

Why? Fish: • may help prevent the risk of heart disease. • 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.

For further information, visit www. nutrition. org. uk