Disk of 5
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The disk of five is a guideline from the Dutch Nutrition Centre. The slices on the disc stand for different food groups. According to the foundation, you eat healthy when you eat or drink enough of all the slices.
On the homepage you can compare the disc of five with different diets.
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The advice in this guideline is to eat enough vegetables (250 grams a day) and fruits (200 grams a day). It is noted here that it is important to vary your diet, as there is no single type of fruit or vegetable that contains all the needed nutrients.
Here the guideline advises to eat, for instance, 3 scoops of wholemeal cereal products or 3 wholemeal sandwiches a day. Bread, cereals and potatoes are important sources of fibre, protein, B vitamins, iodine and iron, according to this guideline.
From the third slice, it is advised to eat one portion of dairy products daily and pulses, nuts and fish every week. In addition, it is advised not to eat more than 500 grams of meat per week. Here, you could decide to eat chicken or beef and avoid eating processed meat and/or red meat. Tofu, tempeh and/or eggs could also be good options in this slice as replacement for meat.
It is advised in this diet to eat soft margarine, low-fat margarine and/or vegetable oils every day to consume the right (unsaturated) fats. According to the foundation, your body needs these fats as a building materials, but also as a source of vitamins A, D and E.
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The advice here is to drink enough (tap) water and three cups of green or black tea a day. Milk is also recommended (see slice 3). Coffee is allowed as well, but in moderation. Soft drinks, alcohol or (fruit) drinks are best avoided.
Besides the 5 slices, there are also a few other rules: eat a varied diet and do not eat too much. Eat less saturated fats, eat lots of vegetables, fruits and bread and get plenty of exercise.
The Dutch cookbook 'Schijf van vijf' was written about this diet.
This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.
Did you notice a mistake on this page? Please let us know.
As you see fit
The Disk of Five is based on studies and guidelines from the Health Council of the Netherlands. It is emphatically not a diet, but advice for a healthy and complete diet to prevent all kinds of diseases. The recommendations of the Disk of Five are tailored to women and men, and to age groups such as children, the elderly and pregnant women. Even if you eat vegetarian or have a different eating style, you can get by with the Disk of Five. If you have a disease such as diabetes, COPD, heart failure, kidney disease or inflammatory bowel disease, a different dietary advice may apply and it is smart to contact a dietician for personal advice.
The Disk of 5 is based on the guidelines of the World Health Organisation (WHO). Many studies have been carried out for these guidelines, which makes it reliable advice. This is not really a diet, but the basis for a healthy diet. It is possible to lose weight with this diet, provided you exercise enough. Because it is the basis for a healthy diet, it contains all the necessary nutrients and there is no risk of deficiencies.
The disc of five is used as a guideline for a healthy diet. This indicates that it is not a diet, but focuses on healthy food. Within the disc, more vegetables and less animal products are taken into account. When the five-slice pie chart is used as a basis, you get the necessary nutrients from all the slices and there is no risk of deficiencies.
The 'Disk of 5' is a great way to develop a healthy diet, and you can eat quite a lot - read 6 whole-wheat sandwiches - so you won't go hungry and you can eat healthier and lose weight. The importance of sustainable food and plant-based food is also emphasised, which is best for both body and nature/environment. So also one of the "best diets".
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.