What if a country's food guide didn't just tell you to eat more vegetables—but actually showed you exactly how much to eat, what to swap, and why it matters for both your health and the planet? In this Summer Short, Michelle introduces Kevin to the Netherlands' newly updated "Wheel of Five," and it's packed with practical ideas that go well beyond traditional nutrition advice. They chat about why legumes are getting a starring role, how the Dutch have dramatically reduced recommended amounts of red and processed meat, and why even dairy guidance now takes environmental impact into account. The conversation explores how these recommendations compare with Canada's Food Guide and why having clear, measurable targets can make healthy eating feel much more achievable. Michelle is especially impressed by the government's practical approach, including food swap suggestions and an app that helps people build healthier habits one step at a time. Along the way, Kevin provides his usual dose of humour, including an attempt at speaking Dutch and, naturally, a dad joke. It's an entertaining look at how nutrition guidelines are evolving and why the Netherlands may be setting a new global standard for balancing personal health, environmental sustainability, and realistic everyday eating.
Registered Holistic Nutritionist
Michelle specializes in healthy aging, plant-based nutrition, disease prevention and lifestyle change. She translates complex nutrition research into practical strategies listeners can actually use.
Curious Beginner & Co-Host
Kevin asks the questions many listeners are already thinking. He helps make nutrition approachable, relatable and tries to keep things light.
Kevin: Hallo, Michelle.
Michelle: Hi. What?
Kevin: You couldn't tell I was speaking Dutch there to you? I thought you were having a stroke. No, see, this was supposed to be a big dramatic start to this episode.
Michelle: Oh, I'm sorry.
Kevin: Because I was going to speak Dutch to you. So I was just going to say hello in Dutch to you. So I went on to Google Translate to see what hello is in Dutch. And lo and behold, it's hallo. Hallo.
Michelle: That reminds me of the Swedish chef off of The Muppets.
Kevin: The chef. Oh, but I don't know if you should compare Swedes to the Dutch. Someone's going to get offended there.
Michelle: Although their dietary guidelines are equally awesome.
Kevin: Oh, so there you go. Which is why I'm speaking Dutch. Because it was supposed to be a whole segue into your topic today. But clearly that was derailed.
Michelle: Clearly, I can't help make fun of you.
Kevin: Yeah, exactly. So please save me from this awkwardness and tell me what we're going to talk about today for this summer short.
Michelle: The Netherlands, I learned back in April of 2026, updated their dietary guidelines, which they call the Wheel of Five.
Kevin: Okay, the Wheel of Five.
Michelle: And that is their country's national food-based dietary guidelines.
Kevin: Okay.
Michelle: Let me just read you the headline here. The update reflects an important shift on how healthy eating is being defined in practice. Not only by nutrient adequacy and disease prevention, but also by environmental impact and food safety. So their Wheel of Five retains its familiar five food groups. But the most notable changes are found in the segment that includes meat, fish, eggs, legumes, nuts and dairy products. And together, these changes signal a clear shift toward more plant-forward dietary pattern, while still recognizing that people following different eating styles and need practical, achievable guidance. So why did I want to focus on the Netherlands today? Because first of all, I think I wanted to make our listeners aware that what we talk about on this podcast, and when we boast Canadians' dietary guidelines, and where we kind of hit a spotlight on the kind of the backpedaling in our neighbors to the south, their published guidelines are fine, but the picture that they put out of that inverted pyramid was a little bit weird. This is, in my opinion, Kevin, they have gone a step further than Canada, which I think is...
Kevin: The Netherlands, in this case.
Michelle: Yeah, the Netherlands have. And I think it's really encouraging and really amazing that they have brought the planetary environmental piece into the consciousness of their public. And they've used that to substantiate quantifying the reduction of consumption of animal-based foods.
Kevin: So to start off, just as a baseline, they have five main categories and groups. So what are their five baseline groups?
Michelle: So their wheel of five is a circle, and then it has five sections. And the five sections are not equal in their shape. So it's not five equal pieces of pie. It's proportionate to the category. And it's vegetables and fruits, bread and grain products, and potatoes. I love how they call out potatoes. Okay. Protein sources, dairy, nut, fish, legumes, meat and eggs.
Kevin: Okay.
Michelle: Fats is a very small, small, small sliver. And then drinks, water, tea and unsweetened coffee.
Kevin: Okay.
Michelle: So when they did this latest update, I love the name in Dutch. I can't pronounce the Dutch. So my apologies to my Dutch friends. I don't know how to say it, but it just sounds good to me. It sounds so fun. But that's the Dutch for wheel of five. Anyway, but what's interesting is, you know how the Canada's food guide, we say focus on these foods and reduce or eliminate these foods. They actually quantify it. And this is because the Netherlands in particular is really having a lot of environmental issues and a lot of land use issues in their country. That is a concern. So I think they're really emphasizing. This is just my assumption. They're really emphasizing the planetary health message and really trying to influence at a consumer dietary choice level to help support those goals by following something that aligns more with the planetary health diet.
Kevin: Which makes sense because they are particularly at risk for global warming, certainly in rising sea levels because their entire country is below or most of their country is below sea level. Right. So they are particularly at risk.
Michelle: So one of the clearest changes that they made in their update in 2026 was in the increased role of legumes and plant-based protein sources. So for adults who eat both meat and fish, the recommendation for legumes has increased from 120 to 180 grams to 250 grams per week. They're actually prescribing.
Kevin: Okay.
Michelle: You should be eating 250 grams per week of legumes. And the category also includes now tofu, tempeh, falafel, and hummus giving legumes and legume-based food much more visibility on the everyday dietary guidance.
Kevin: Okay. Makes sense.
Michelle: Yeah. Very cool. And that's important because legumes do help support healthier dietary patterns. We see that with the blue zones. These are staples in their diet. They're a significant source of protein, of fiber, iron, and other important nutrients. So it's great to see that get more visibility as, you know, an alternative to some of those meat-based meals. Right. In a practical and affordable way, you know, for consumers. So the updated guidance also provides specific advice for people who are following plant-based diets. Notably, the group is advised to consume also higher amounts of legumes, 430 grams per week. If you are a plant-based eater compared to the 250 grams per week for adults who eat both meat and fish. Right. So this is a positive step recognizing that, you know, based on your choice of your dietary pattern, here's what we're recommending for you specifically.
Kevin: Right. And it also provides some guardrails for people who are interested in switching.
Michelle: Yeah.
Kevin: It provides the data for if you want to switch.
Michelle: Yeah. Yeah. So I think quantifying it has been really, is a really bold move. So it allows, it allows for those who are eating plant-based to have clear support on what a well-planned diet looks like. Right. Right. Rather than just, you know, eat plants or more plants on your plate. Yeah. Less than this and less than that.
Kevin: Yeah.
Michelle: Which has been a great place to start, but this is just, I found this like, wow, good for them. And, you know, they obviously had a group of scientists and nutrition scientists putting these recommendations together. So then it emphasizes less meat, especially red and processed meat based on, you know, the WHO carcinogenic guidelines of groups of what causes harm. So the maximum recommendation for meat for those meats has been reduced from 500 grams to 300 grams per week with no more than 100 grams from red meat and as little processed meat as possible. So they're basically recommending almost no processed meat, like very, very little, and no more than 100 grams per week of those red meats of those group 2 carcinogens.
Kevin: Interesting. So just for me, like for whatever reason, like I think of red meat in terms of ounces just because like steaks and all that are always served in ounces. Because you're old. Because I'm old. Yeah, exactly. But just to give that context, so 100 grams of red meat a week is three and a half ounces. Like, which is, you can't buy a three and a half ounce steak in the grocery store, let alone at a restaurant. So it's just interesting how, what a tiny, tiny little portion per week that is. That's a half an ounce a day if you eat it every single day.
Michelle: It's not much at all. And 300 grams for total of meat products is the threshold. And that threshold that the Netherlands has set is directly out of the Eat Lancet recommendations. And it's the same guideline followed by the way, by other European countries, such as Germany and Austria.
Kevin: Hmm. Okay.
Michelle: So we find it to be groundbreaking over here.
Kevin: Right. Europe's always ahead of us.
Michelle: They're always ahead of us. I think it's really important that these new updated Netherlands guidelines make it clear that meat is not essential and it can be replaced with other foods. And they actually tell you how.
Kevin: Right? Right. Yeah. That's the important step in that is explaining, like giving exact details as to how. I think that's what really, really helps people sort of, you know, where the rubber hits the road.
Michelle: Yeah, exactly. And they are recognizing that the change that they're recommending reflects broader evidence, linking high in tanks of red and red and process meat with the increased risk of chronic diseases, including cardiovascular disease, type two diabetes, colorectal cancer, and that those same foods have a comparatively high environmental impact when compared with plant-based protein sources. you know, whatever your values, if you're concerned about your health or if you're not concerned about your health, but you care about your environment in the Netherlands, there's another reason for you to want, want to make this change, right?
Kevin: It's covered. Yeah. Yeah. It's acknowledging the various motivations that people might have.
Michelle: The recommended amount of cheese in the Netherlands wheel of five has been reduced from 40 grams to 20 grams per day. So this reflects the guidelines effort to balance nutritional value again with environmental impact because dairy products in particular contribute substantially to the environmental footprint of the diet. Right, right.
Kevin: Interesting.
Michelle: Yeah. And then they, they actually recommend in their guidance to alternate between dairy products and fortified plant-based alternatives such as fortified soy drinks or soy-based yogurt alternatives. So I think this is very interesting because the guideline is supporting a behavior change recommendation. They're not saying stop drinking dairy. They're saying, or eating dairy products, they're saying alternate them, like incorporate some of these other ones. And at the same time, they're supporting those industries. I think that's very interesting.
Kevin: Exactly. But to your favorite expression, they're being very real and they're being real. They're acknowledging that people aren't going to change overnight, but to try to work some more plant-based options into your diet is just going to help. And it'll also habituate you to the different flavors and textures that some of these products have too.
Michelle: I agree. It's, it's, it's very practical and it's, and it's very balanced. So they're, they're not discounting the fact that dairy can contribute calcium and B2 and B12, but it also acknowledges the environmental impact of dairy production and brings that into the consciousness of their population. And by encouraging those fortified alternatives, the guidance helps people reduce that environmental impact and understanding the impact that their diet has in reducing that environmental footprint while paying attention to their nutrient adequacy of their diet. What's particularly positive about the updated wheel of five is that it does not only provide new targets. It recognizes that changing the dietary habits can be challenging. So the nutrition center of the Netherlands offers several practical tools to support gradual change and including food swaps. They actually provide a food diary app that you can download from the government. Cool. And it, and this app provides an if then sort of planning strategy planning. Yeah, it's really cool. I mean, I wish we had that here.
Kevin: I'm going to have to learn Dutch more than just hello. I mean, I'm already practically fluent anyway, so I'm sure I can read this app anyway.
Michelle: So the other thing that they do with this dietary guidance is that through that food app, it helps you with everyday decisions, such as what to buy, what to cook, what to replace and how to build new habits over time. So I think that's, I think that's really progressive and really, really clever and really practical. And then for healthcare professionals, this is really relevant because patients don't only need information about what to eat. They often need realistic and culturally appropriate manageable steps to help them move from intention to action. So by the government providing this tool, this makes it really helpful for healthcare professionals to point, like, rather than having to do to figure this out for themselves to guide their patients, they can actually point their patients to government provided tools that they can trust.
Kevin: With very concrete examples of what they can do. That's, that's amazing.
Michelle: Now, just to, just to round this out, I thought it would be really interesting to just to highlight for you and for the listeners, how much they made the shift from their previous guidance published in 2015 to, to the ones that came out in April, 2026. So in terms of, of legumes, as we, as we said, they went from a generic eat legumes weekly to 250 grams per week, which is nearly a five fold increase for most adults.
Kevin: Okay.
Michelle: Total meat, as we said, that it was a maximum 500 grams per week in 2015, maximum 300 grams per week with outlining that preference for white meats with those caveats that we mentioned earlier on the, on the red meat, right. Processed meat used to just say limit processed meat. And now it just says ideally zero.
Kevin: That's a good target.
Michelle: Dairy went from quote unquote, standard daily servings to a few servings per day to balance for bone health versus emission costs. And then that, that alternating between plant sources, as we said, right. And then in the fish category used to just say a standard weekly serving of fish. And now it says a hundred grams per week of ideally fatty fish.
Kevin: Right. I mean, it's, it's, it's interesting how far they've gone. It's only been 11 years since their last guideline, if it's 2015 to 2026.
Michelle: Yeah.
Kevin: And they've gone so far. And again, I like the concrete numbers. Like they, they, they, they're not just leaving it up to your judgment.
Michelle: They tell you how.
Kevin: Yeah, exactly. Like that's, that's very interesting.
Michelle: I just think that is so amazing. And I just a huge round of applause to the, the Netherlands.
Kevin: I'm going to learn Dutch and move to the Netherlands.
Michelle: Yeah, there you go. Let's go. Let's do it.
Kevin: Okay. Dad joke. Yes. You're going to like this one. Okay. As you know, it's a walk into a bar joke. Your favorites, a cave man and a bear walk into a bar. The bartender asks, okay, what's your story? The cave man responds. Okay, bear with me. Well, thank you, Michelle, for bringing this little insight into the Netherlands and what they're doing. Yeah. And on that note, if you would like to get in touch with us and maybe give us some Dutch lessons.
Michelle: Yeah, please.
Kevin: We have drum roll, a brand spanking new email address. Gone are the days of Gmail. We have our own branded email. Are you ready? I feel I should put like a trumpet fanfare in here. Like we're announcing royalty or something. I probably will post production. Here we go. It is. Hello, not hello, but hello at nutrition for noobs. Dot com. Very simple, very friendly, easy to type in. It just makes you want to send us an email. Doesn't it?
Michelle: It does. Makes you want to send me a walks into a bar joke.
Kevin: Yeah, exactly. Or Dutch lessons for free. So we can move there. So that's hello at nutrition for noobs. Dot com. And you can also connect with us on Facebook or Instagram at nutrition. The number four noobs. And until then, I will say, eat your greens and be real. Everyone. This has been nutrition for noobs. We hope you're a bit more enlightened about how you're fantastic and complicated body works with the food you put into it. If you have a question or a topic you'd like Michelle to discuss, drop us a line at N for noobs at gmail.com. That's the letter N the number four N O O B S at gmail.com. If you haven't already, you can subscribe to the podcast on whatever your favorite platform might be. Also, please consider leaving a review or telling your friends. That's the best way to spread the word. We'll see you next time with another interesting topic. The views and opinions expressed on nutrition for noobs are those of the hosts. It is not intended to be a substitute for medical, nutritional or health advice. Listeners should seek a personal consultation with a qualified practitioner. If they have any concerns or before commencing any actions mentioned in the podcast, what did you call me?
Michelle: It sounds like you're saying something rude to me.
Kevin: I'm saying eat your greens in Dutch. I'm now insulting every single Dutch person out there. And I apologize to everyone in the Netherlands.
Michelle: If you're listening to us salting me, I know you are, but what am I?
Subscribe wherever you get your podcasts and never miss an episode. Evidence-based nutrition, practical advice and the occasional dad joke, delivered every two weeks.