Dutch health council: Cut back on eating meat, drinking alcohol

Cut back on eating meat. Completely stop drinking alcohol, or limit yourself to a maximum of 1 glass per day. Eat at least 15 grams of unsalted nuts a day and have legumes on the table at least once a week.

That is the new advice of the Dutch Health Council in its Guidelines 2015, broadcaster NOS reports.

The recommended servings of vegetables and whole grain products increased somewhat compared to the previous guideline released in 2006. On a daily basis you should eat at least 200 grams of vegetables, 200 grams of fruit and 90 grams of brown or wholewheat bread. The advice on fish changed from twice a week, including one serving of oily fish, to once a week, preferably oily fish.

Those who still want to consume alcohol, should limit themselves to one drink a day. The Health Council further recommends drinking three cups of tea on a daily basis. It is better to drink filtered coffee than unfiltered coffee. And avoid sugary drinks because the risk of diabetes is slightly higher.

According to the Health Council, eating between 100 and 120 grams of unprocessed red meat on a daily basis increases the risk of stroke by 10 percent. The daily intake of 50 grams of processed meat causes a slightly higher risk of stroke, diabetes and cancer.