National food guides from the Netherlands and Canada emphasize the importance of balanced diets with specific recommendations. The Dutch Dietary Guidelines 2015 suggest daily intakes of vegetables, fruits, whole grains, and proteins, with a focus on reducing processed meat consumption to mitigate risks of chronic diseases.
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% 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.
