What if you don't use margarine, low-fat margarine or liquid baking and frying products?
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In the Netherlands, vitamins A and D are added to margarine, low-fat margarine and liquid shortening and frying fat. It also contains vitamin E. If you don't spread low-fat margarine or margarine on your bread or if you fry in oil instead of in liquid margarine or a baking and frying product, you will get less vitamins A, D and E.
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Vitamin A Your body makes vitamin A from the substance beta-carotene. Certain types of vegetables are high in beta-carotene. Think of carrots, pointed cabbage and green leafy vegetables such as kale and spinach. When you eat these vegetables regularly, you get enough vitamin A.
Vitamin D
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Sunlight is the main source of vitamin D. Vitamin D is made in your skin when the sun shines on it. In addition, you get vitamin D through your food. Besides the fact that vitamin D is added to margarine, low-fat margarine and liquid cooking fat, it is naturally mainly found in fatty fish, such as mackerel and herring. There is also a little in meat, eggs and milk products (including butter). If you do not use margarine, low-fat margarine and liquid shortening and frying fat, you will receive less vitamin D than if you only use oil. Because you also get vitamin D through other products and sunlight, you don't have to get a shortage right away. For some groups, the advice is to take extra vitamin D in the form of pills, capsules or drops. For example, people with a tinted skin and people who spend little time in the sun during the day receive this advice because they obtain less vitamin D from sunlight. If you take extra vitamin D, you do not have to worry that you are not getting enough vitamin D if you do not use margarine, low-fat margarine and liquid cooking fat. See if you are advised to take extra vitamin D.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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Vitamin E Vitamin E is found in sunflower oil, bread, grain products, nuts, seeds, vegetables and fruits. As far as is known, vitamin E deficiencies do not occur in the Netherlands.
Keep track of whether you are getting enough vitamin A and D
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You can keep track of whether you are getting enough Vitamin A and D with our online food diary "De Eetmeter" via My Nutrition Center
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Not sure whether you are deficient in vitamin A or D? If you are unsure whether your nutrients are deficient, you can consult a dietician or doctor. A dietician will give you tailor-made advice and a doctor may test your blood for deficiencies.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg