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Three out of five of us are carrying extra weight and have a BMI over 25. This extra weight is leading to increasing numbers of people living with long term diseases such as diabetes, hypertension and heart disease, some cancers and musculoskeletal problems.

It also accounts for a significant increase in the use of health services. Unless this major public health challenge is reversed, it is expected to result in reduced life expectancy for people in the developed world.

Maintaining a healthy weight throughout life requires eating a balanced diet in adequate proportions and making physical activity an intrinsic part of our lifestyle.

In the past few months, an advisory group made up of professionals from the health, education and academic sectors have worked together to devise new National Food-based Dietary Guidelines for Maltese adults. These national guidelines reflect our current knowledge of Maltese dietary habits, cultural influences and the latest scientific evidence.

The guidelines are based on the Mediterranean Diet and Lifestyle which has been linked to health benefits such as a lower risk of heart disease and death.

The Guidelines consist of a Healthy Plate which is a pictorial representation of six different food groups to be eaten over a day or a week as well as recommendations on health promoting eating, drinking and physical activity patterns.

The Guidelines include the following key recommendations:

• the use of seasonal, fresh and nutritious food from the six food groups: cereal products; vegetables; fruit; milk and milk products; meat and alternative meat products; and fats and oils;

• food should be eaten in appropriate food portion sizes, with the importance of moderation necessary in order to avoid a mismatch between food intake and physical activity levels;

• a moderate to vigorous level of physical activity is recommended on a regular, if possible daily basis, in order to avoid weight gain and deliver health benefits such as reducing heart disease and stress and increasing mental well-being. Physical activity can be increased throughout the day by reducing car use, using the stairs instead of the lift, brisk walking, running, swimming or cycling, muscle strengthening exercises such as using weights, or organised activities such as sports or aerobic and fitness classes;

• the consumption of foods high in saturated, hydrogenated or partially-hydrogenated (trans) fats, sugar and salt should be minimised. These are often contained in high amounts within processed foods;

• the checking of food labels should become an integral part of our shopping experience. Food products chosen should have the least amounts of fats, sugar and salt from the choices available;

• Plain water should be drunk as often as possible in adequate amounts (1.5 to 2.0 litres) each day, while avoiding as much as possible sweetened drinks;

• An increase of home cooking and sitting around the table, preparing and sharing food in company of family and friends is recommended; cooking methods such as steaming, baking, boiling or microwaving are preferred to frying;

• Herbs and spices, garlic, onions, vinegar or lemon juice can add flavour and palatability to food without adding salt, sugar or saturated fats.

The food groups described below should be consumed on a daily basis in appropriate amounts:

Three to five portions of vegetables (240g) and two to three portions of fruit (160g) should be consumed every day, eating a variety of types and colours. Vegetables and fruits need to be stored properly to retain their nutrient content and washed thoroughly before consuming. This recommendation increases the amount of daily vegetables which should be consumed so as to reflect the known protective effect of increased fibre and other nutrients for preventing obesity, some types of cancer and other long-term conditions:

• all meals should include a portion of cereal, cereal products (preferably wholegrain) such as oats, couscous, quinoa, pasta and rice, or potatoes;

• regular and moderate use of vegetable oils such as olive, canola or sunflower oil, and foods rich in omega-3 fats such as fish and nuts;

• dairy products such as plain milk, yogurt and cheese should have low-fat and low sugar content.

The food groups described below should be consumed on a weekly basis in appropriate amounts:

• moderate amounts of lean meat, fish, poultry, eggs and legumes;

• a moderate consumption of eggs and dairy products (mostly yoghurt without added sugars or cheese);

• Alcohol should be consumed on an occasional basis in small amounts if desired. Foods and drinks rich in sugar and unhealthy fats, and processed meat should be consumed occasionally only in small amounts. These include foods such as sugar, sweets, chocolate, sweet and savoury pastries as well as fruit juices and soft drinks.

These national Guidelines are being disseminated to all stakeholders so that as much as possible, nutrition advice for maintaining a healthy weight for healthy and active Maltese adults is unifed across different sectors.

They are an important resource which can be used to ensure that dietary habits and choices are based on the best possible scientific knowledge.

Further information is available from the Health Promotion and Disaese Prevention Directorate. Phone on 2326 6000, or e-mail health.pro@gov.com or on facebook.

Dr Mariella Borg Buontempo is a consultant in public health medicine with the Health Promotion and Disease Prevention Directorate.