Nutritional Requirements
The amount of each nutrient needed is called the nutritional requirement.
How are nutritional requirements estimated?
It is difficult to be specific about individual energy and nutrient requirements as they will vary depending on age, gender, and activity levels. However, guidelines have been produced for groups within the population by the Committee on Medical Aspects of Food and Nutrition Policy (COMA), who produced a report called "Dietary Reference Values for Food Energy and Nutrients for the UK". **** LINK TO REPORT NEEDED BY TIBUS ***********
What is the Reference Nutrient Intake (RNI)?
The RNI is the amount of a nutrient that is enough to meet the requirements of the majority (97.5%) of the population. Only a minority of the population (2.5%) will need more than this amount
How should RNIs be used?
For practical purposes the RNI should be used when planning a diet or assessing the dietary intake of a group. The nearer the average intake of the group to the RNI, the less likely it is that any individual will have a deficient intake.
How do energy requirements vary?
Energy requirements are related to age, gender, body size, and level of activity. Requirements tend to increase up to the age of 15/18 years, in line with growth requirements. After this energy requirements will be determined by how physically active a person is. Basel Metabolic Rate is the energy required to maintain basic body functions and is measured when the body is at rest. People who take more energy than they require gain weight and if this continues they will become obese. People who are obese are at a greater risk of developing diseases such as coronary heart disease (CHD) and diabetes.
How do I know if my weight is within a 'healthy' range?
One way of gauging if your weight is within a 'healthy' range is to measure your Body Mass Index (BMI). Remember BMI does not take account of body composition. In other words people with well developed musculature and low amounts of body fat can have a BMI that is indicative of obesity. Such individuals are not at an increased risk of poor health.
What changes should most of us make to our diet to meet nutritional recommendations?
- Base meals and snacks on starchy foods such as bread, potatoes, rice and pasta - particularly wholegrain varieties
- Eat at least 5 portions of fruit and vegetables per day
- Fruit and vegetables are full of vitamins, minerals and non-starch polysaccharide (NSP) which are all vital for health
- They are an important source of antioxidants, which may help to maintain a healthy heart
- They contain very little fat and are lower in energy than most foods (especially when compared with high fat and high sugar snacks), making them a healthy choice for maintaining a healthy weight
- What is a portion? One portion equals 80g if serving an adult. It is smaller if serving a child. Think of it as a handful; a child’s hand is smaller so their portion will also be smaller. Specific information on portion size is available on the FSA website. ********* TIBUS – LINK TO FSA WEBSITE******
- Frozen fruit and vegetables also contain a lot of vitamin C
- Choose leaner cuts of meat and lower fat versions of dairy products
- Reduce total fat intake; use healthier cooking methods such grilling or dry frying foods. Stir frying is also a very healthy method of cooking
- Try to restrict intake of sugary foods such as biscuits, cakes and sweets
- Reduce salt intake by being careful about the amount of salt used in cooking and at the table. Look for canned foods with "no added salt"
Livestock & Meat Commision for N. Ireland © 2012
