National Food Guides

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National Food Guides

Canada

"Canada Food Guide"

Protein is beneficial to daily eating. Choose proteins that come more from plants. Plant-based protein foods contain more fibre and less saturated fat than other types of protein food. Eat: - eggs - lean meats and poultry -nuts and seeds

Whole grain foods also contain high fibre, vitamins, and minerals. Try to avoid multi-grain and whole wheat foods as these are not as healthy as whole grain products. Whole grain products include: - whole grain pasta - whole grain bread - whole oats or oatmeal -whole grain brown or wild rice These foods should take up 25% of a plate.

Vegeatables and Fruits are good for you. Especially foods containing high: -fibre -vitamins -minerals Trying making half of plate vegetables such as: - apples - pears - berries - brocolli - peaches - cabbage Fruit juice has high sugars so water should be always the #1 choice.

The Netherlands

Dutch Dietary Guidelines 2015 (Richtlijnen Schijf van Vijf)

5% Cooking Fats

20% Drinks - 3 cups of tea daily

15% protein - 15g unsalted nuts daily - eat one serving of fish every week The committee encourages a lower meat intake per week. Consumption of proccessed meats can lead to higher risk of heart disease, stroke, higher risk of diabetes and colorectal lung cancer and cancer.

30% Whole grain/carbs - atleast 90g brown bread/whole bread grain foods daily

30% vegetables and fruits - atleast 200g of vegetables and fruits a day Eating 400g of fruits/vegetables reduces blood pressure and is associated with lower risks of coronary heart disease and stroke, lower risk of diabetes and colorectal lung cancer and cancer.