National Food Guides

Dutch Dietary Guidelines 2015 (Richtlijnen Schijf van Vijf)

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.

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

20% Drinks
- 3 cups of tea daily

5% Cooking Fats

"Canada Food Guide"

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.

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.

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