What is good for you and what better to leave? At the end of 2015 the new ‘Guidelines for good nutrition’ appeared. We have listed what you need per day to stay as healthy as possible.
The Good Nutrition Guidelines form the basis for nutrition education. They have been drawn up by the Health Council, a scientific advisory body for the government. The previous guidelines are now almost ten years old and were mainly about nutrients, such as vitamins, minerals, fibers and fats.
But nutrients that you do not buy in the store. You do not put fibers or fats in your shopping cart. Milk, sprouts and bread. How healthy are foods? To answer this question, the Health Council has already for the first time already investigated the relationship between what we eat and drink and chronic diseases, such as cancer, cardiovascular diseases and diabetes . This shows that we can eat more of some foods and others less.
More fruits and vegetables – Why is it healthy?
We have known that they are healthy for a long time, but now it is also known why: fruit and vegetables lower blood pressure and reduce the risk of heart attack and stroke.
How much do you need?
At least 200 grams of vegetables (that reduces the risk of a heart attack or stroke by 10 percent) and 200 grams of fruit (that reduces the risk even by 30 percent). How big the effect is if you have enough vegetables and those that eat 2 pieces of fruit is not exactly known. That recommended amount is much more than we now eat: on average 125 grams of vegetables and even less fruit (men eat only 90 grams of fruit daily and women 120 grams).
More Nuts – Why is it healthy?
Nuts reduce the unfavorable LDL cholesterol level and the risk of a heart attack.
How much do you need?
A completely new advice: eat at least 15 grams of nuts or peanuts per day. With two whole walnuts (or another portion of 15 grams) you reduce the risk of a heart attack by 20 percent. Do take unsalted nuts, because too much salt can negate the beneficial effects of nuts.
New insights?
Nuts were previously always seen as fat and calorie bombs and therefore not recommended. Yet it is healthy to eat them, according to research.
More whole grain cereal products – Why is it healthy?
Whole grain cereal products not only contain a lot of fiber, which is good for the intestines, they also lower blood pressure and the risk of a heart attack and stroke, as is now known. Oat products such as oatmeal have been proven to have a cholesterol-lowering effect. This is due to the special fiber in oats: beta-glucan.
How much do you need?
At least 90 grams per day; that is, about 3 wholemeal sandwiches or 2 serving spoons of brown rice with the hot meal. This reduces the risk of a heart attack by 25 percent.
Does brown bread count?
Wholemeal bread is of course better, but the healthy effects have also been found in products with at least 25 percent wholegrain, such as brown bread. Furthermore, there is wholegrain: oatmealmuesli, wholegrain pasta, brown rice, couscous, quinoa and bulgur.
New insight
In contrast to wholemeal grain products, scientists have found no effects on health for potatoes.
More legumes – Why is it healthy?
Legumes lower the unfavorable LDL cholesterol level. Or, because legumes reduce the risk of a heart attack, according to the Health Council has not yet been proven.
How much do you need?
How much you exactly need it is not yet known, but the Health Council advises a portion of legumes every week. For example beans, lentils or chickpeas. Incidentally, more than half of the Dutch do not or hardly eat them now.
Tea – Why is it healthy?
Tea lowers blood pressure and reduces the chance of a stroke.
How much do you need?
As far as we know, the Netherlands is the only country that officially recommends tea: 3 cups of tea daily. That reduces the chance of a stroke by 10 percent.
New insights?
Green tea is even healthier than black tea. To reduce blood pressure, at least 3 cups of green tea and at least 5 cups of black tea are required.
Dairy – Why is it healthy?
Traditionally, dairy was especially good for the bones, but the Health Council now concludes that it also reduces the risk of colon cancer.
How much do you need?
The amount we now consume (390 grams for men and 325 for women) is excellent, says the Health Council. The risk of bowel cancer is 15 percent lower at 400 grams of dairy per day. Healthy effects have also been found specifically for milk and yoghurt. A glass of milk of 200 grams per day reduces the risk of colon cancer by 10 percent and 60 grams of yogurt per day reduces the risk of diabetes type 2 by 15 percent.
New insights?
Full yogurt and fatty cheese ‘may’! In research, no difference was found between dairy with different fat contents. It seems that the fats from dairy are not as unhealthy as always thought.
Less alcohol – Why is it unhealthy?
Alcohol increases the risk of breast cancer and colon cancer.
How much do you need?
This is a difficult issue because alcohol has not only negative effects, but also positive effects (for example on cardiovascular diseases) in moderate use. On balance, a favorable effect was found with: every day a glass of alcohol, for both men and women. Those who know how to keep them, have 15 percent less chance of premature death than teetotallers. Nevertheless, the Health Council is strict and advises not to drink alcohol at all. Or at least not more than one glass a day.
Two more new advice
Oily fish once a week
Fish twice a week, of which once greasy, that was the old advice. It now appears that once a week fish, preferably fatty fish, is enough. That gives 15 percent less chance of dying from a heart attack.
As little as possible sugary drinks
Fruit juices, iced tea and thick juice also fall under sugar-based drinks. It makes you fat and who drinks a can per day increases the risk of diabetes by 20 percent. Better take tea or coffee without sugar or water.
