Calcium & Vitamin D:

Calcium is required for a variety of functions, including optimizing bone health/skeletal function, cardiovascular health and muscle contraction.

The NHS guidelines recommend the following:

  • 11-18 y/o = Females 800mg / Male 1000mg.
  • Adults 700mg
  • 50+ 700mg
  • Osteoporosis = 1000mg

 

So what does this look like? 1000mg is the equivalent of 3 glasses of milk, other examples include 400g of yoghurt, 400g Tofu, 300g hard cheese (however be mindful of cholesterol intake).

Most adults require 600 to 800 IU (15 to 20 micrograms) of Vitamin D per day to help the body effectively absorb calcium and maintain healthy bones. Adults with specific bone-health conditions, such as osteoporosis, or older adults may be advised by a doctor to take between 800 to 2,000 IU daily. This can be obtained through Vitamin D supplements or through oily fish, fortifies foods, eggs and safe sunlight exposure.

Protein:

Protein plays an essential role in tissue repair and growth, forming the building blocks for muscle, skin, hair and bone. Protein also helps to regulate hormones that drive bodily functions, allow for chemical reactions to occur and helps to transport oxygen, nutrients and molecules around the body.

The general daily protein target for healthy adults is 0.8 grams per kilogram of body weight (or about 0.36 grams per pound). However, requirements vary significantly based on age, activity level, and life stage.

The following are approximate guidelines:

  • Males (19-50+) = 55.5g (if weighing 70kg)
  • Females (19-50+) = 45g.

 

Adults 65+ should increase is to 1.2g per kilogram to prevent age related muscle loss (sarcopenia).

Active adults should consume 1.2-2 grams per kilogram to support muscle repair and growth. (seek advice from a nutritional expert before increasing protein to extreme levels).

So, if you are an adult over 65 years and weigh approximately 75kg, this would mean a protein intake of 90g. E.g. 1 chicken breast is approximately 30g of protein. 3 eggs equates to roughly 18g protein.

Fibre:

Dietary fibre is the indigestible part of plant foods that keeps your digestive system running smoothly, stabilizes blood sugar, and lowers cholesterol. A healthy intake of fibre helps to prevent chronic diseases including heart disease, diabetes and bowel related conditions.

NHS guidelines recommend:

  • Adults and teenagers (16+): At least 30g per day
  • Children aged 11 to 16: About 25g per day
  • Children aged 5 to 11: About 20g per day

 

What does this look like?

1 apple = 4g of fibre.

150g of broccoli = 5g of fibre.

150g cooked wholegrain pasta = 5g fibre.

Fat:

Total fat intake should make up 20% to 35% of your total daily calories. This equates to about 44g to 78g of fat per day on a 2,000-calorie diet, or roughly 70g to 95g depending on your specific calorie and activity needs.

It is recommended to avoid trans fats from your diet entirely, whilst it is recommended no more than 10% come from saturates fats and the rest come from monounsaturated and polyunsaturated fats such as olive oil, avocados, nuts, oily fish etc.

What does this look like?

  • 1 medium avocado equates to 22g of fat.
  • 30ml (2 tbsp) olive oil = 27g fat. (1-2 tbsp recommended for health benefits).

 

Carbohydrates:

The vast majority of your carbohydrate intake should come from fibre-rich, complex sources (like whole grains, vegetables, and legumes). This approach slows digestion, stabilizes blood sugar, and reduces disease risk compared to relying on refined carbohydrates or added sugars

B12:

Vitamin B12 is required to maintain nerve cell function, support red blood cells, prevent anaemia and convert food into energy.

Recommended intake = 1.5 micrograms. (meat, fish, dairy). Supplements recommended for a vegetarian/vegan diet.

Collagen:

Collagen is a key protein that supports skin, joint, and bone health, with production naturally declining as adults age. While there are no official daily dietary guidelines for collagen, studies suggest that the consumption of hydrolysed collagen peptides can help support structural integrity and elasticity.

Key Demographics:

  • Adults Over 30: As collagen production naturally decreases starting in our 20s, supplementing may help manage signs of aging and maintain structural integrity.
  • Post-Menopausal Women: Lower oestrogen levels can speed up collagen reduction and impact bone health, making this demographic a primary focus for studies on preserving bone density.
  • Athletes and Active Individuals: Collagen supports the resilience of joints and tendons against daily wear-and-tear and aids in post-exercise recovery.

 

Collagen is found in foods like bone broth, gelatin, and meat on the bone. Alternatively, hydrolyzed collagen peptides, commonly found in supplement form, are highly digestible and easily absorbed by the body