With a smile: What the Guidelines for a healthy diet 2025 could look like. #hormonefactor, #softpaleo, #flexitarian20

Last week (februari 2017), the Dutch Health Council published its new guidelines for a healthy diet. The previous version from 2006 was due for renewal and so we have had the 2015 update since a few days. The biggest improvement in my eyes is the shift from ‘the thinking of individual nutrients’ to real food and diet thinking. (My own tips from a few years ago can be found here)

In addition, reduction the consumption of meat and an increase the consumption of fruit and vegetables are being implemented as well. A further reduction in alcohol consumption is also advised, and drinking sugary drinks is of course not recommended. Excellent advices in my opinion. The advice to specifically eat more legumes (I’m a fan!) and also enough nuts per day (I’m also a fan!) I found positively surprising. I didn’t think the Health Council would go that far; but great!

The margarine opinion (instead of the consumption of limited amounts of butter) and the 90 gram recommendation for the consumption of wholemeal bread (don’t get me wrong, definitely better than white bread etc.) are in my opinion less well formulated. This also applies to the use of nutritional supplements (I’m in favor of D, Magnesium, extra omega 3 and a multi-vitamin pill for the feeling) and the advice on dairy. But I think that a more extreme (modern) opinion was just a bridge too far for the Dutch Health Counsel. There are unfortunally also political considerations involved in the creation of such health advices. And deviating too far from the original 2006 guidelines or what is ‘common practice’ in the Netherlands could be perceived as too inconvenient, shall be the thoughts of the Dutch Health Council.

Just because it’s a gloomy Sunday and als partly inspired by my good friend Ralph who I was texting with for a while on the subject, I thought to myself: “What could the advice of the Dutch Health Council look like in 10 years from now?” I expect that advice to migrate even more towards #softpaleo (aka #hormonefactor or #paleo 80/20). With a smile I herby provide a draft for the new guidelines for good nutrition in the year 2025:

The 2025 advices shortly:
In this advisory page, the Dutch Health Council lists which foods and diets lead to health gains. To this end, the Council has systematically assessed the scientific knowledge about the relationship between diet and chronic diseases, including autoimmune diseases and the metabolic syndrome. Above all, we spoke with experts from the field, including lifestyle coaches. The new Guidelines for a healthy diet have been formulated on this basis:

  • Become a flexitarian, in short, eat (fresh) plant-based food and sufficient protein (animal, plant-based, fish, eggs) diet – also known as #softpaleo or #hormonefactor – in accordance with the guidelines below
  • Eat at least 300 grams of various colored vegetables daily. 400 grams is even better.
  • Eat about 200 grams of fruit daily, much more is not necessary.
  • Eat legumes a few times a week.
  • Eat a limited amount of potatoes or other carbohydrate-rich tubers every day.
  • Stop eating bread, pasta, rice and other common carbohydrate sources. Modern humans does not need so many empty energy products anymore.
  • Eat about 15 grams of unsalted nut mix per day
  • Take a few portions of (fermented) fat and protein-rich dairy per week.
  • Eat fish once a week, preferably oily fish. Twice is also allowed.
  • Drink three cups of tea daily. And drink more water every day.
  • Use vegetable oil (e.g. olive oil) or fat (e.g. coconut oil) moderately, and do not use margarine. A little butter from time to time won’t hurt.
  • Replace unfiltered coffee with filtered coffee.
  • During the week, divide the consumption of red meat with that of white meat, and meat substitutes. Limit the consumption of processed meat.
  • Don’t drink sugary drinks. One glass per week at a personal pampering moment is allowed.
  • Do not drink alcohol or at least not more than one glass per day
  • Limit the intake of table salt to a maximum of 6 grams per day
  • The use of nutrient supplements is not necessary, but still recommended. A daily dose of extra vitamin D (2000 IU), omega 3 and magnesium is fine. And a multivitamin pill is not necessary, but it can’t hurt either.
  • Love your partner. Kiss every day and off several times a week. Give each other space and live stress-free. Inspire and support each other. Be positive.
  • Move enough every week. Preferably outside. Cycling, walking or sports, or even better, find the coast or the water.
  • Don’t become a freak or a health minister, but inspire your surroundings: after all, your colleagues, children and parents also wish you a long and healthy life.
  • Sometimes dare to sin against these healthy guidelines good nutrition and enjoy tasty products in small quantities sporadically.

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