EATWELL BERMUDA: Bermuda's Daily Dietary Guidelines

The goal of the Bermuda Dietary Guidelines is to increase knowledge of the healthy options that exist and can be easily incorporated into a healthier lifestyle for all Bermudians ages two years and older. The guidelines are a general visual representation of the variety and proportion of food needed to maintain health. The guidelines also serve as the basis for nutrition messages and consumer materials developed by nutrition educators and health professionals for both the general public and specific audiences.

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ASK A NUTRITIONIST

Have a question that you would like answered by a nutritionist? Email us at healthpromotion@gov.bm with your question. All questions are confidential. View our frequently asked nutrition questions below.

FREQUENTLY ASKED QUESTIONS

1. What can I do to drink more water?
   
   
To achieve 4- 8 cups of water a day, drink 1-2 cups upon waking with or without lemon; and then drink 1-2 cups before lunch and supper. Lastly, drink 1-2 cups prior to bedtime. Flavoring your water with lemon, lime, apple, mint may assist.


2. Should my baby stop drinking milk and if so at what age?
   
   
During the first two years of life, a positive calcium balance is required for healthy bone and tooth development. It is the same during adolescence and puberty. The amount of calcium required for toddlers 1-3 years old is 500 mg/day; 4-6 years old 600 mg/day; 7-9 years old 700 mg/day and 10-18 years olds 1300 mg. per day. Toddlers may get the 500mg/day calcium either by drinking ½ c. milk 4 times per day or having calcium alternates (listed below) to that same level of 500 mg. day. Please note I have answered your question per use of dairy, lactose free and non dairy consumer.
Milk
• Milk and milk products provide many vital nutrients that your preschooler needs for growth. Milk is a good choice to offer as a beverage at meals and snacks.
• While some children don't drink enough milk, others sometimes prefer to fill up on milk and avoid other important foods. Preschoolers need about 2 to 2 ½ cups from the Dairy group each day. Help your child get enough but not too much milk.
• Choose fat-free or low-fat milk. These have the same amounts of calcium, protein, and vitamin D as whole or 2% milk, but less saturated fat and calories.
• All types of fluid milk are typically fortified with vitamin D. Some yogurts are also fortified with vitamin D. Vitamin-D fortified products help build and maintain bones.
• Make sure you serve only pasteurized (not raw) milk to your preschooler.
For Those Who Choose Not to Consume Milk Products
• If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of dairy products is to choose lactose-free alternatives within the Dairy Group, such as cheese, yogurt, lactose-free milk, or calcium-fortified soymilk (soy beverage) or to consume the enzyme lactase before consuming milk.
• Calcium choices for those who do not consume dairy products include:
  • Calcium fortified juices, cereals, breads, rice milk, or almond milk.
  • Canned fish (sardines, salmon with bones) soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy). The amount of calcium that can be absorbed from these foods varies.



3. I love to eat macaroni and cheese as a starch, would I have to still drink the glass of milk?
   
   
This is a good question. Macaroni and cheese is considered a combination food. It includes a starch and a dairy source. The serving size for milk is a glass while the serving size for cheese is smaller-about an ounce and a half (1 ½ oz.). Therefore a glass of milk is not required with the meal containing macaroni and cheese.