Daily Food Intake

It’s important to ensure your daily food intake includes all the nutrients your body needs. As a rough guide to daily food intake, this table shows you the ideal balance of elements in your diet. It is based upon the daily food intake of people aged 4 years and above, eating 2000 calories per day:

Total fat: 65g
Saturated fatty acids: 20g
Cholesterol: 300mg
Sodium: 2400mg
Potassium: 4700mg
Total carbohydrate: 300g
Fibre: 25g
Protein: 50g

It’s hard to stick rigidly to these guidelines, but as a general rule of thumb, here are some pointers to make your diet healthier, issued by the UK Food Standards Agency:

• Eat more fruit and vegetables
• Eat more starchy foods such as rice, bread, potatoes and pasta (preferably wholegrain varieties)
• Eat less fat, salt and sugar
• Eat some protein-rich foods such as meat, fish, eggs and pulses.
• Eat a variety of foods to ensure your body gets all the nutrients it needs

Water

Drink 6 to 8 glasses of fluid a day to prevent dehydration in the UK climate. In hotter climates, drink more.

Fruit and vegetables

A third of the food you eat every day should be fruit and vegetables – aim for a minimum of five a day, and eat a variety.

Salt

Too much salt raises your blood pressure, so cut down as much as possible.

Fat

Some fat is vital to the body, but eating too much causes weight gain, so choose low-fat alternatives where possible.