Dietary Guidelines for Population

For people to maintain a healthy and well balanced diet, which conforms to the recommended daily allowances of nutrients, dietary guidelines are used.

There following guidelines can be applied to have a well rounded diet:

1. Eat a variety of food - The human body requires a variety of nutrients ranging from carbohydrates, to vitamins, minerals and trace elements. The is not a single type of food that can supply all the essential nutrients in the amounts that are required by the body (with the exception of breast milk during the first 6 months of age). Therefore the greater the variety of foods used, the less likely a person is to develop a deficiency or excess of any single nutrient. 2. Maintain an appropriate body weight - Obesity is associated with some chronic disorders such as hypertension and diabetes. Weight should be maintained by a healthy diet and regular exercise.

3. Decrease the consumption of fat - Populations of developed countries have a diet that is rich in fat. A high fat diet can lead to diseases such as atherosclerosis which in turn can lead to IHD (Ischemic heart disease). It is advised to eat small portions of food containing high fat content such as full fat milk, animal meats containing a large amount of fat, fried foods, mayonnaise and salad creams. A healthy way of preparing foods is to steam, boil or grill.

4. Eat a diet which contains fibre - About 30g of fibre should be eaten daily. Fibre helps to produce stools and to retain water in the large intestine. Today's society eats a very low amount of fibre due to the growing habit of eating processed foods. Dietary fibre can help control chronic bowel disease, contribute to improved blood glucose management and bind dietary lipids such as cholesterol.

5. Avoid too much sugar - Sugar can be converted to lipids and fat when in excess which leads to an increase in weight. A diet with a high sugar content can also cause dental problems such as caries. The daily consumption of sugar should not exceed 10% of the total energy intake.

6. Avoid too much salt - Excessive salt intake leads to hypertension. Processed foods have a very high salt content and is far more than the amount our body requires.

7. Drink alcohol in moderation - Many alcohol beverages have a high sugar content such as wines and beers and when spirits are mixed with juices and fizzy drinks this can lead to damage of the lining of the GIT mucosa and liver parenchymal cells. Excessive alcohol can lead to liver cirrhosis, neurological disorders and pancreatic cancer.

8. Drink plenty of water - Having at least 2-3 litres of water a day prevents kidney damage and nephrolithiasis. Sweet beverages and fizzy drinks have a high sugar content and should be drunk in moderation