Since 2005, the Netherlands has had the ‘Wheel of Five’ to help people eat healthily. The starting point of the Wheel of Five is to bring variation, which is why five different sections can be distinguished. Each section represents separate foods that form the basis for a healthy life and healthy nutrition.
The Nutrition Center publishes this as a guideline. Because each individual may have different needs, especially in terms of nutrition and quantity, it does not mean that these are strict rules to live by. Let’s delve deeper into the different sections of the Wheel of Five.
Sections of the Wheel of Five
As mentioned, there are five different sections to distinguish. Each section represents a product group. The five sections are as follows:
1. Vegetables and Fruit 2. Bread, grains, potatoes, rice, and pasta 3. Dairy, meat, fish, and meat substitutes 4. Fats and Oils 5. Beverages
As indicated, these are guidelines from the Nutrition Center, where they only provide advice in the field of nutrition. In fact, more is needed to determine how much someone needs of each food group. This cannot be separated from factors such as age, weight, body fat percentage, health condition, and medication use.
In addition, nothing is determined about physical activity, which is an essential component when one wants to lead a healthy life.
Vegetables and Fruit
A common saying is that you should consume 2 ounces of vegetables and 2 pieces of fruit daily. But why? The Nutrition Center also advises this by starting its first section with vegetables and fruit.
The idea behind this is that vegetables and fruit provide our bodies with essential nutrients such as vitamins, carotenoids, folic acid, iron, magnesium, and chromium. These are substances that the human body needs to function well. In addition, the fibers in many vegetables and fruits are beneficial for our digestion.
Bread, grains, potatoes, rice, and pasta
The section with bread, grains, potatoes, rice, and pasta are the products that contribute to getting enough carbohydrates, fibers, vitamin B, and calcium. This is a section that has sparked much discussion in the current world of nutrition.
There are concerns about the impact of carbohydrates on the risk of insulin resistance, diabetes, and obesity.
If you have breakfast with bread and want to replace it with something else? Opt for oatmeal. This is less manipulated and processed than bread. You can also enrich it with chia seeds or flax seeds.
Dairy, meat, fish, eggs
Meat, fish, dairy, and eggs are important in a balanced diet because they provide the building blocks, the protein.
The human body consists of about 15 percent proteins. Proteins are there for growth, maintenance, and repair of cells such as muscle fibers. In addition, proteins ensure the transport of certain substances in the body.
To ensure that you get a good variety of proteins, it is important to obtain them from different sources. Good sources of proteins are: cottage cheese, tuna, beef, salmon, tofu, cheese, and eggs. In addition to proteins, you also get a lot of calcium and iron through the 3rd section.
Fats and Oils
The importance of fats is important because they fulfill the functions in the body that fats and oils also fulfill in a car. In the human body, fats are also needed to lubricate the joints.
In addition, fats also play another role, namely in hormone regulation. They are very important for the production of testosterone.
Moreover, they are important for the transport of fat-soluble vitamins Vitamin D, A, K, and E.
You can divide fats into plant-based and animal-based. Some good sources of healthy fats are:
- Olive oil
- Nuts
- Fatty fish
- Sunflower
- Coconut oil
Beverages
About 60 percent of the human body consists of water. To maintain the daily fluid balance, it is essential to drink enough water.
Adequate fluid intake is also important for maintaining body temperature. Finally, water also helps transport nutrients. How much water you should drink depends on your gender, age, and weight.
It is recommended to drink at least 2 liters of water daily. This amounts to 8 glasses of water per day. If you engage in a lot of physical activities, it is advisable to drink more.
