Wheel of Five-box: fish, legumes, meat, egg, nuts and dairy

1. A quick bean dish, spicy fish curry, rice with tofu or potatoes, vegetables and meat. What do you choose today? The trend is: more vegetable and less meat. This way you take good care of yourself and the environment.

1. This course consists of products with a lot of protein. The products each contribute their own bit to your health. Fill in the Wheel of Five for you below and discover how much you need.

Fish, legumes, meat and egg

1. Eating fish lowers the risk of cardiovascular disease. Legumes lower your LDL cholesterol, which helps keep your arteries healthy. Meat and eggs contain many good nutrients, such as iron and vitamin B12. Tips for fish, legumes, meat and eggs In this group it is all about alternation between animal and vegetable products. More and more people do not eat meat every day. You can also do very well without meat. Read how to eat less or no meat in a healthy way. An example of a weekly schedule could be: 1 day of fish, 1 day of legumes, 1 day of nuts, 2 days of beef or pork and 2 days of chicken or other poultry. Instead of the meat, you can also take tofu, tempeh or egg or again legumes or a handful of nuts. Put legumes on your menu every week! Good for yourself and the environment. Meat is then no longer necessary that day. Legumes include lentils, chickpeas and kidney beans. Read more about legumes and learn how to prepare them. Eating fish once a week is highly recommended. Especially oily fish such as mackerel, herring, Atlantic salmon, bucking, sardines. Delicious on bread, in salads and with dinner. Do not eat more than 500 grams of meat per week (including meat products), of which a maximum of 300 grams of red meat. Red meat is all meat that comes from cattle, sheep, goats and pigs. If you eat a lot of red meat, you are more likely to develop colon cancer, stroke and type 2 diabetes (diabetes). Red meat is also more harmful to the environment than white meat (chicken or other poultry), fish and eggs.

2. Eating fish lowers the risk of cardiovascular disease. Legumes lower your LDL cholesterol, which helps keep your arteries healthy. Meat and eggs contain many good nutrients, such as iron and vitamin B12. Tips for fish, legumes, meat and eggs In this group it is all about alternation between animal and vegetable products. More and more people do not eat meat every day. You can also do very well without meat. Read how to eat less or no meat in a healthy way. An example of a weekly schedule could be: 1 day of fish, 1 day of legumes, 1 day of nuts, 2 days of beef or pork and 2 days of chicken or other poultry. Instead of the meat you can also take tofu, tempeh or egg or again legumes or a handful of nuts. Put legumes on your menu every week! Good for yourself and the environment. Meat is then no longer necessary that day. Legumes include lentils, chickpeas and kidney beans. Read more about legumes and learn how to prepare them. Eating fish once a week is highly recommended. Especially oily fish such as mackerel, herring, Atlantic salmon, bucking, sardines. Delicious on bread, in salads and with dinner. Do not eat more than 500 grams of meat per week (including meat products), of which a maximum of 300 grams of red meat. Red meat is all meat that comes from cattle, sheep, goats and pigs. If you eat a lot of red meat, you are more likely to develop colon cancer, stroke and type 2 diabetes (diabetes). Red meat is also more harmful to the environment than white meat (chicken or other poultry), fish and eggs.

1. 2-3 eggs per week is part of a healthy diet. For example, a boiled egg for breakfast, an omelette for lunch or with a salad. You can also replace meat once with egg. Go for the sustainable fish species. For fish with the MSC label, conservation in the sea has been taken into account. The ASC quality mark exists for farmed fish. The VISwijzer provides additional information. Herring, mackerel and salmon, for example, are great choices. Do you want to pay attention to animal welfare? When buying meat or egg, pay attention to quality marks such as Beter Leven stars, Vrije Uitloop or organic. Also take a look at the Animal welfare grocery help. Always heat raw meat, chicken, fish and eggs thoroughly. This will kill any pathogens. Read more about safe eating with meat, chicken, fish and egg.

2. 2-3 eggs a week is part of a healthy diet. For example, a boiled egg for breakfast, an omelette for lunch or with a salad. You can also replace meat once with egg. Go for the sustainable fish species. For fish with the MSC quality mark, nature conservation in the sea has been taken into account. The ASC quality mark exists for farmed fish. The VISwijzer provides additional information. Herring, mackerel and salmon, for example, are great choices. Do you want to pay attention to animal welfare? When buying meat or egg, pay attention to quality marks such as Beter Leven stars, Vrije Uitloop or organic. Also take a look at the Animal welfare grocery help. Always heat raw meat, chicken, fish and eggs thoroughly. This will kill any pathogens. Read more about safe eating with meat, chicken, fish and egg.

1. What is in the Wheel of Five and what is not?

1. Choose products from the Wheel of Five Not in the Wheel of Five - Fish (especially fatty fish) - Shellfish Legumes, such as lentils and kidney beans - Unprocessed meat, such as chicken fillet, chicken drumstick, turkey fillet, (extra) lean ground beef, steak, lean steak, pork tenderloin, tenderloin, fillet chops, lean pork steak, pork fillet steaks, pork shoulder chop, ham steak and lean lamb - Eggs - Tofu and tempeh - Ready-to-eat vegetarian burgers, pieces or balls with not too much salt - All meat products, such as sausage, ham or pâté Processed meat, such as hamburger, sausage and marinated meat - Fatty meats, such as bacon, minced meat, spare ribs, lamb cutlet and lamb chop - Canned legumes with added sugar or too much salt - Ready-to-eat vegetarian burgers, pieces or balls with too much salt Discover why these products are not in the Wheel of Five

2. Choose products from the Wheel of Five Not in the Wheel of Five - Fish (especially fatty fish) - Shellfish Legumes, such as lentils and kidney beans - Unprocessed meat, such as chicken fillet, chicken drumstick, turkey fillet, (extra) lean ground beef, steak, lean steak, pork tenderloin, tenderloin, fillet chops, lean pork, pork shoulder steak, pork shoulder and lean lamb - Eggs - Tofu and tempeh - Ready-to-eat vegetarian burgers, pieces or balls with not too much salt - All meat products, such as sausage, ham or pâté - Processed meat, such as hamburger, sausage and marinated meat - Fatty meats, such as bacon, minced meat, spare ribs, lamb cutlet and lamb chop - Canned legumes with added sugar or too much salt - Ready-to-eat vegetarian burgers, pieces or balls with too much salt Find out why these products are not in the Wheel of Five

Dairy

1. Milk, yoghurt, quark and cheese, they are popular in the Netherlands. And that's great, because with your daily portion of dairy you reduce the risk of colon cancer. If you eat yogurt, you also reduce the risk of type 2 diabetes (diabetes). In addition, dairy provides you with calcium and vitamin B12, among other things. Tips for dairy With semi-skimmed and low-fat varieties of dairy you don't get too much saturated fat. Yogurt and quark combines wonderfully with fruit. Also a handful of nuts in it tastes good. And for breakfast you can have whole grain cereal with it. Want to make bread with cheese even more tasty? What do you think of cheese with cress or cucumber, cottage cheese with strips of paprika and pepper, mozzarella with tomato and basil. And don't forget the grilled cheese sandwich. Lactose intolerance or no dairy? Soy drink does not have the same health benefits as dairy, but it does provide vitamin B12 and calcium, if added. Store dairy in the refrigerator at 4 ° C. Read more about safe eating with dairy. Do not take more dairy than indicated, then you do not burden the environment more than necessary. What is in the Wheel of Five and what is not?

1. Choose products from the Wheel of Five Not in the Wheel of Five - Skimmed and semi-skimmed milk, buttermilk - Low-fat and semi-skimmed yogurt - Low-fat quark - Drinking yogurt - Soy drink with added vitamin B12 and calcium - 10+, 20+ or ​​30+ cheese with not too much salt - Dairy spread - Hüttenkäse - Mozzarella - Fresh goat cheese - Dairy and soy drink with too much sugar - Pudding and desserts with added sugar - Whole milk and whole yogurt - Rice drink and almond drink - Custard - Ice cream, soft ice cream and frozen yogurt - 48+ and 60+ cheese - Feta - Crème fraîche, sour cream and cooking cream - Whipped cream Discover why these products are not in the Wheel of Five

Notes

1. Nuts, like legumes, lower LDL cholesterol, which is good for your blood vessels. Nuts also lower the risk of heart disease. With one hand a day you get a lot of unsaturated fats that help keep your blood vessels healthy. Tips for nuts Some unsalted nuts every day is good for your body. How do you like nuts best? To eat in between, in your evening meal, in a salad, in yogurt or as a nut butter on bread? You can also replace meat with a handful of nuts. Unfired, roasted or roasted? Any nuts without salt are good. A handful of nuts can be found in the Wheel of Five, but don't overdo it. There are a lot of calories in nuts. Crazy about peanut butter? Did you know that nut butters and peanut butter are made from 100% nuts and 100% peanuts? Check the label to make sure no salt or sugar has been added. What is in the Wheel of Five and what is not?

1. Choose products from the Wheel of Five Not in the Wheel of Five - Unsalted nuts and peanuts - Nut butters and peanut butter from 100% nuts or peanuts - Salted nuts - Snacks - Nuts with chocolate or sugar - Nut butters and peanut butter with added salt or sugar Discover why these products are not in the Wheel of Five

The other spaces of the Wheel of Five

1. Fruit and vegetables Spreading and cooking fats Bread, cereals and potatoes Drinks