List of products that are not in the Wheel of Five

1. Some products contain too much salt, sugar or saturated fat, or have little fiber. Those products are not included in the Wheel of Five. On this page you will get a rough overview of why certain products are not included in the Wheel of Five and what a healthier option can be.

2. Some products contain too much salt, sugar or saturated fat, or have little fiber. Those products are not listed in the Wheel of Five. On this page you will get a rough overview of why certain products are not included in the Wheel of Five and what a healthier option can be.

App 'Do I choose healthy?'

1. You can also use the "Choose Me Healthy?" App. You can easily scan, search and compare products. You can also check for specific brands whether that one product is outside the Wheel of Five and what healthier alternatives may be. View in Play Store View in App Store

Vegetables

1. Not in the Wheel of Five Why not? Healthier choice from the Wheel of Five Vegetable from a can or jar with added sugar and / or salt On canned and pot vegetables are often salt and sometimes sugar added. Eating less salt lowers the blood pressure. Fresh vegetables and frozen vegetables. Jars or tins without added salt or sugar are a good alternative. Vegetable juice, tomato juice Vegetable juices contain sugar. Drinking sugary drinks has been linked to obesity and type 2 diabetes. To vegetable juices that you buy in the store also often have salt added. Tap water, tea and coffee without sugar. It is better to eat vegetables than to drink. read more Vegetable à la crème On vegetable à la crème has added cream and salt. This makes this one less healthy Choice. Fresh vegetables and frozen vegetables

2. Not in the Wheel of Five Why not? Healthier choice from the Wheel of Five Vegetable from a can or jar with added sugar and / or salt On canned and pot vegetables are often salt and sometimes sugar added. Eating less salt lowers the blood pressure. Fresh vegetables and frozen vegetables. Jars or tins with no added salt or sugar are a good alternative. Vegetable juice, tomato juice Vegetable juices contain sugar. Drinking sugary drinks has been linked to obesity and type 2 diabetes. To vegetable juices that you buy in the store also often have salt added. Tap water, tea and coffee without sugar. It is better to eat vegetables than to drink. read more Vegetable à la crème On vegetable à la crème has added cream and salt. This makes this one less healthy Choice. Fresh vegetables and frozen vegetables

Fruit

1. Not in the Wheel of Five Why not? A healthier choice from the Wheel of Five Fruit canned or jar in syrup On canned or jar fruit is often added sugar in the form of syrup. Fresh fruit, frozen or canned fruit or juice on fruit juice (drained). Fruit juice Juices contain a lot of sugar. Drinking sugary drinks has been linked to obesity and diabetes type 2 diabetes. As a drink tap water, tea and coffee are without sugar better choices. Fruit is better to eat than drink. read more Apple sauce, compote, fruit puree (in cups) Here usually sugar or juice (concentrate) is added. In addition, puree is easier to eat than fresh fruit and is therefore less satiating. Fresh fruit or frozen fruit. For example small pieces of apple through your stew or cook an apple with it. Or pureed fruit with no added sugar you eat with a spoon.

Spreads and cooking fats

1. Not in the Wheel of Five Why not? A healthier choice from the Wheel of Five Tough margarine in a package In hard fats are relatively high in saturated fats. Soft margarine or low-fat margarine for bread from a tub. Hard baking and frying fat in a package In hard fats are relatively high in saturated fats. Liquid margarine, liquid shortening and frying fat, or, for example, olive oil. Hard frying fat In hard fats are relatively high in saturated fats. Oil, such as sunflower oil. Or a preparation method that does not require frying fat necessary, such as steaming, stir-frying or baking. Butter In butter are relatively high in saturated fats. Soft margarine or low-fat margarine for bread, or liquid margarine or liquid baking cooking fat for baking. read more Coconut fat (coconut oil) This is a vegetable fat that contains a lot of saturated fats. Others vegetable oils such as sunflower oil or olive oil. read more Ghee or clarified butter Ghee or clarified butter contains a relatively large amount of saturated fats. Soft margarine or low-fat margarine for bread, or liquid margarine or liquid shortening and frying fat for baking.

Meat and vegetarian choices

1. Not in the Wheel of Five Why not? Healthier choices from the Wheel of Five Edited meat and poultry, such as hamburgers, beef and salad finches and marinated meat There is a link between eating processed meat and a higher risk of developing diabetes stroke, type 2 diabetes and colon cancer. (Cut or ground) meat and poultry that has not been processed for sale and where none additions have been made. Such as chicken, steak and pork tenderloin. Fat meats, such as bacon, minced meat and lamb chops In these products contain too much saturated fat. Skinny meats, such as chicken fillet, turkey fillet, steak, pork tenderloin and (extra) lean ground beef. All the meat spreads, such as sausage, ham and pâté Cold cuts are processed meat. There is a link between eating processed meat and a higher risk of stroke, type 2 diabetes and colon cancer. Therefore, you should limit the use of these products. Savory sandwich spreads from the Wheel of Five, such as 100% peanut butter or nut butter, fish, egg, hummus with little salt, (grilled) vegetables, 30+ cheese, soft goat cheese, hüttenkäse, dairy spread. More investing ideas Legumes canned or jar with added sugar or too much salt In these products contain added sugar or too much salt. Eating less salt lowers blood pressure. Dried legumes or legumes from a can or jar with less than 0.5 grams of salt per 100 grams and / or without added sugar. Ready-to-eat meat substitutes with too much salt In the vegetable variants of burgers, wok pieces and sausages often contain a lot of salt. Tofu, tempeh or vegetable variants of burgers, wok pieces and sausages with less than 1.1 grams of salt per 100 grams.

Notes

1. Not in the Wheel of Five Why not? A healthier choice from the Wheel of Five Salted nuts Nuts are good for you, but salt is not. Eating less salt lowers the blood pressure. Unsalted nuts Shot Nuts, chocolate nuts or sugar peanuts In these layers contain a lot of salt or sugar and saturated fat. Unsalted nuts Nut paste and peanut butter with added salt or sugar Salt, sugar and sometimes fat with a lot of saturated fat have been added to this. In 100% nut butters and peanut butter are not sugar or salt added.

Dairy

1. Not in the Wheel of Five Why not? A healthier choice from the Wheel of Five Dairy- and soy drink with more than 6 grams of sugar per 100 grams On dairy drinks often have added sugar. Drinking sugary drinks has been linked to obesity and diabetes type 2 diabetes. Skimmed and semi-skimmed milk and buttermilk. Low-fat and semi-skimmed dairy drinks with 6 grams of sugar or less per 100 grams are also an alternative. Pudding and desserts with added sugar In these desserts contain a lot of added sugar and are often made from full-fat dairy. Skinny and semi-skimmed yogurt. Full milk, full-fat yogurt, full-fat cottage cheese Full milk, full-fat yogurt and full-fat cottage cheese are naturally high in saturated fat. Skinny and semi-skimmed milk and yogurt, low-fat cottage cheese. Custard, yogurt, and cottage cheese with more than 6 grams of sugar per 100 grams To dairy desserts such as custard, pudding, fruit yoghurt and fruit curds often have sugar added. The full varieties contain a lot of saturated fat. Low-fat and semi-skimmed yogurt, or low-fat and semi-skimmed dairy desserts with 6 grams of sugar or less are an alternative. Ice cream, soft ice cream and frozen yogurt In these ice creams are high in saturated fat and sugar. Frozen frozen fruit such as raspberries, blueberries, strawberries, and blackberries grapes. Water ice and sorbet are not included in the Wheel of Five, but they are better alternatively because they have less kcal contain. 48+ and 60+ cheese In 48+ and 60+ cheese is high in saturated fat. 10+, 20+ or ​​30+ cheese with 2 grams of salt or less. Feta In feta contains a lot of salt. Mozzarella, fresh goat cheese and cottage cheese. Cream fraiche, cooking cream, sour cream In these creams contain a lot of saturated fat. In some recipes allow you to use low-fat yogurt or low-fat cottage cheese as alternative. Whipped cream In whipped cream is high in saturated fat and sugar. A scoop low-fat cottage cheese. Vegetable protein drinks, such as soy drink, rice milk and almond milk, with more than 6 grams of sugar per 100 grams or insufficient protein, calcium and vitamin B12 In these vegetable drinks contain too few nutrients or too much sugar. Skinny or semi-skimmed dairy, or soy drinks with 6 grams of sugar or less per 100 grams and sufficient protein (3 grams), calcium (80 milligrams) and vitamin B12 (0.24 micrograms)

Bread, cereals and potatoes

1. Not in the Wheel of Five Why not? A healthier choice from the Wheel of Five White bread and white currant bread In white bread is low in fiber. Whole grain- and brown bread and whole grain muesli bread White crispbread and all rusk In all rusk contains a lot of saturated fat and trans fat and is in white crispbread little fiber. Whole wheat and brown crispbread Croissant In puff pastry contains a lot of saturated fat and little fiber. Brown pistolet or whole grain muesli bread Breakfast cereals with too much added sugar, such as crispy muesli and cornflakes or cereals with added salt These processed breakfast cereals often contain a lot of sugar, salt and saturated fat. Oatmeal, simple muesli and other whole grain cereals with no added salt and little or no added sugar White pasta, white rice, white couscous This one processed products have been stripped of their fiber. Whole-weat pasta, brown rice and whole grain couscous Ready-to-use mashed potatoes and mashed potato powder In these products often contain added salt and cooking fats that are not listed in the Wheel of Five. Home made mashed potatoes from boiled potatoes and a little skimmed or semi-skimmed milk and cooking fat from the Wheel of Five Potato products (pre) fried in hard fat and / or with added salt or sugar Fried potato products, such as chips Hard cooking fats are not included in the Wheel of Five. Salt or sugar has been added to many potato products With deep frying you add a lot of fat. It therefore contains a lot of calories. Boiled or baked potato and potato products that only consist of ingredients from the Wheel of Five (such as fries or potato slices pre-fried in sunflower oil). If you bake or prepare these products in the oven or airfryer, use liquid fats and do not add salt, it is a healthy alternative.

Drinks

1. Not in the Wheel of Five Why not? Healthier choice from the Wheel of Five Boiling coffee and coffee made with a cafetière In coffee from cafetières and cooking coffee is a lot of cafestol. This substance increases it LDL cholesterol. This increases the risk of, for example, a heart attack or stroke. Filtered coffee, such as regular filter coffee, coffee pads, instant coffee or from the percolator. Espresso and coffee made with coffee cups contain slightly more cafestol than filtered coffee. It is better to drink a little less cups of this. read more Vegetable and fruit juices Juices contain a lot of sugar. Drinking sugary drinks has been linked to obesity and diabetes type 2. Tap water, tea and coffee without sugar. Vegetable and fruit is better to eat than drink. read more Alcohol A high alcohol consumption increases the risk of stroke and different types cancer. Moderate alcohol consumption shows both favorable and unfavorable relationships. Do not drink alcohol is the advice. Do you drink what? Then the advice is not to drink more than 1 glass in a day. Soft drink, sports drink, energy drink, iced tea, vitamin water All these drinks contain a lot of sugar. Drinking sugary drinks has been linked to obesity and diabetes type 2. Tap water and coffee and tea without sugar. Diet soda with little or no calories This one drinks can cause dental erosion, but are a better option than sugary drinks. Tap water and coffee and tea without sugar.

Cookies, sweets and snacks

1. Not in the Wheel of Five Why not? A healthier choice from the Wheel of Five Candy, such as wine gums, liquorice and bacon There is a lot in this added sugar. Fruit, handful of dried fruit. Cakes, muesli bars, gingerbread A lot of added sugar and / or a lot of saturated fat. A brown or wholemeal sandwich with nut butter. Pastry Lots of added sugar and / or lots of saturated fat. Fruit skewer Chips and pretzels There is a lot in this saturated fat and salt. Snack vegetable, unsalted nuts. Chocolate Chocolate contains a lot of sugar and saturated fat. Fruit and unsalted nuts. Deep fried snacks, such as bitterballen, cheese soufflés and spring rolls A lot of saturated fat, energy and salt. The oven variants of these snacks are also not available in the Wheel of Five. Snack vegetables, wholemeal baguette with for example salmon, soft goat cheese or cottage cheese or a handful of unsalted nuts.

Sandwich spreads

1. Not in the Schijf de Vijf Why not? A healthier choice from the Wheel of Five Sweet spreads, such as jam, honey, sprinkles and syrup This contains a lot of (added) sugar. Fruit on bread is a healthy sweet alternative. Think banana slices, strawberry, apple or pear. Savory sandwich spreads, such as salads, sandwich spreads, ready-to-eat hummus with too much salt It contains too much salt. 30+ cheese, cottage cheese or dairy spread with slices cucumber, tomato, radish. Fish, such as salmon or herring. Nut butter or peanut butter without salt or sugar.

Tastes

1. Not in the Wheel of Five Why not? A healthier choice from the Wheel of Five Salt, spice mixes with salt, soy sauce, sambal, stock, mustard This contains a lot of salt. Fresh herbs, dried herbs (mixes) without salt, onion, garlic, chili pepper and (balsamic) vinegar Ready-to-eat salad dressings It contains too much sugar and salt. Homemade oil vinegar dressing with pepper and herbs, lemon juice or a dressing of low-fat or semi-skimmed yogurt and herbs. Sauces, such as meat gravy, ketchup, mayonnaise and garlic sauce It contains too much salt and sugar and not enough nutrients. Gravy made from cooking fat from the Wheel of Five, flavored with, for example, onions and tomatoes, sauce made from pureed vegetables, such as tomatoes, onion and garlic, low-fat yogurt or low-fat quark with herbs. Sugar or honey in yogurt Supplies calories and no other nutrients. Flavors from the Wheel of Five for yogurt are: fresh fruit, frozen fruit or dried fruit. Sugar in coffee, tea Sugary drinks have been linked to obesity and type 2 diabetes. Coffee and tea without sugar or with sweetness, coffee and tea with semi-skimmed milk.

1. Frequently Asked Questions

1. Many products sold as "responsible snacks" are high in calories, too salty, or high in sugar or saturated fat. You can do that much better yourself. With these recipes and tips, your snacks meet the Wheel of Five. What is so handy about the Wheel of Five: everything it contains is good for you. What is also stated in the Wheel of Five and what is your advice for quantities? Check it with the Wheel of Five for you.

Examples of healthy snacks from the Wheel of Five

1. Below are a few examples of healthy snacks that are 100% Schijf van Vijf. Fruit A portion of fresh fruit. Such as apple, orange, banana, tangerine, strawberries, blueberries, kiwi, nectarine, peach, melon. Check out how much a serving is. Fruit salad or fruit skewers. Frozen fruits (grapes, raspberries, blueberries). A few dried fruits, such as plums, apricots or a handful of raisins. Date filled with soft goat cheese or dairy spread. Piece of date or fig bread with old 30+ cheese Apple from the oven with cinnamon and raisins or this apple cruncher. Vegetable A portion of (snack) vegetables. Such as cucumber, cherry tomatoes, strips of bell pepper, scraped carrots, radishes, pieces of raw cauliflower, celery, radish, etc. Possibly with a dip, such as this broad bean dip or pepper dip. Cocktail stick with cherry tomato with mozzarella and a basil leaf. Tomatoes or cucumber boats filled with cottage cheese flavored with onion and herbs. Slices cucumber or carrots with peanut butter or nut butters without added salt or sugar. Coleslaw. Dairy Dish low-fat yogurt plain or with your favorite additive, such as muesli, fresh or dried fruit, nuts or seeds. Fruit soup of pureed fruit, low-fat yogurt or cottage cheese and some extra fruit and possibly some walnuts for garnish. Spoon

Benefit healthy snacks

1. In principle, your body does not need snacks. If you do feel like something in between, healthy snacks from the Wheel of Five can help prevent you from snacking and snacking too much. You can also eat some of your meals in between meals, such as bread, vegetables, fruit or yogurt.

1. It is good for everyone not to eat too many products with added sugar. Most products with added sugar are high in calories but low in nutrients such as vitamins, minerals and fiber. Sugar is naturally present in fruit and milk, for example. These products are part of a healthy diet. If you want to eat less sugar, limit the foods with added sugar, such as cookies, sweets and cakes. There is also added sugar in the products you might not expect, such as ketchup, sauces and dressings.

Different names for sugar

1. Check the label when you buy something. There are many different names for sugar, not all of which are very easy to recognize. Examples are: dextrin-maltose, glucose syrup, fructose syrup and glucose fructose syrup. We also consider honey, agave syrup, maple syrup and coconut blossom sugar to be sugar.

Reduce with sugar

1. If you want to eat less added sugar, keep this in mind: 1. Less added sugar during breakfast Replace sugared cereals and crispy muesli with a muesli with some nuts and fresh fruit. Replace sweet spreads with slices of strawberries, banana or apple. 2. Less added sugar in between Replace cookies, chocolate and candy with fresh fruit and vegetables such as snack tomatoes, carrots and apples. Replace soft drinks and fruit juice with water, or coffee and tea without sugar. Replace pastry or sugared pastry with a whole grain sandwich crispbread or rice cake. 3. Less added sugar during dinner Replace ready-made dressing with homemade oil or vinegar-based dressing Replace ketchup or a ready-to-eat pasta sauce with a homemade sauce based on sifted tomatoes Replace applesauce with fresh fruit Replace sugary desserts and puddings with yogurt without added sugars.

1. Your body needs salt to regulate the amount of fluid in your body. But too a lot of salt increases the risk of high blood pressure. What can you do yourself to eat less salt? In almost all foods contains salt: naturally or added. You quickly get too much of it, in the Netherlands most people eat way too much salt.

7 tips to eat less salt:

1. 1. Salt is salt Himalayan salt, sea salt, Celtic salt, it's all just salt. All varieties contain about the same amount of sodium, an important component of salt. There is also no iodine in these alternative types of salt. If you want to eat less salt, you should use it as little as possible. Read more about different types of salt. 2. Cook yourself 80% of the salt we eat comes from products that contain salt naturally or to which it has been added by manufacturers. If you make your own sauces, marinades, dressings or soup, for example, you determine how much salt you add. The Netherlands Nutrition Center has hundreds of simple recipes without ready-to-use packages. View the recipes or order the cookbook Delicious food with less salt. 3. Flavor your food without salt The other 20% of the salt we eat, we add ourselves when cooking or at the table, to give the food flavor. But there are so many other, healthier seasonings, such as fresh or dried herbs. Which herb suits which recipe? Be inspired by the herb table. Or see how you can make your own spice mixes. 4. Less salt If you want to moderate with salt, it is better not to choose coarse salt or a salt mill. A salt mill coarsely grinds the salt so you unnoticeably add much more salt to the food. Do you still want to add salt to your food? Then you can also use Jozo consciously or Lo Salt. Part of the sodium has been replaced by potassium and magnesium. Do you have poor kidney function or do you use water pills or anti-inflammatories? Consult with your doctor or dietician whether you can use potassium salt. 5. Do not eat too many products outside the Wheel of Five In the Disk of Five you will mainly find products without added salt. Bread, cheese, salted fish and canned or glass legumes have salt added, but they also provide useful nutrients. However, there are also products to which a lot of salt has been added and which contain few nutrients. Think of sauces, snacks, biscuits and pastries. If you eat mainly from the Wheel of Five and less outside of the Wheel of Five, you will not get too much salt and enough nutrients. Watch how to switch smartly 6. Check the label Soups, sauces, processed meats (such as burgers, beef finch, sausage and cold cuts), ready-to-eat meat substitutes, ready-to-eat meals and pizzas often contain a lot of salt. Do you ever eat these, but do you want to eat less salt? View the label of prepackaged products and compare different products. By comparing labels you can opt for less salty varieties. That often makes a big difference. This is how you read the label 7. Keep an online food diary When you know what you eat, you gain more insight into your salt consumption. The Nutrition Center has developed the free Eetmeter as a website and as an app