MAVO Year 4 · Nutrition and digestion · Section 12.3

Nutrition and lifestyle

The Wheel of Five

The Dutch Wheel of Five is a guide to a varied, balanced diet. Its five sections cover:

• Vegetables and fruit: varied types; the general adult advice includes at least 250 g of vegetables and about 200 g of fruit daily, with quantities differing for some age groups.
• Spreading and cooking fats: mainly soft or liquid fats rich in unsaturated fatty acids.
• Protein-rich foods: options including pulses, nuts, fish, eggs, dairy or suitable alternatives, and limited meat where included.
• Grain products and potatoes: especially wholegrain bread, wholegrain cereals and brown rice for energy and fibre.
• Drinks: mainly water and other suitable unsweetened drinks. Caffeine intake requires particular care in children and teenagers.

Products high in salt, added sugars or saturated fat often fall outside the main guidance. Healthy eating works alongside physical activity, avoiding smoking and allowing rest and relaxation.

Energy requirements and expenditure

The body needs energy for basal metabolism, including vital processes at rest, and for movement and other activities. Requirements vary with factors such as age, body size, growth, body composition and activity. Temperature can also influence expenditure.

Long-term energy intake above expenditure can increase fat stores and body weight. Too little energy or too few essential nutrients can cause weight loss, impaired growth or deficiency. Weight alone does not show whether someone receives all necessary nutrients.

Healthy changes

Changes such as increasing varied nutritious foods, choosing water instead of sugary drinks and being regularly active can support health. Very restrictive diets and rapid weight-loss attempts can create deficiencies and be difficult to sustain. Growing teenagers should focus on adequate nutrition and healthy habits; concerns about weight or eating are best discussed with a qualified professional rather than managed through crash diets.

Eating disorders

Anorexia nervosa, bulimia nervosa and binge-eating disorder are serious mental health conditions affecting eating and wellbeing. Their causes are complex and may involve biological, psychological and social factors, including stress or trauma. They can occur at different body weights and cause serious physical and emotional harm. Professional support, for example through a doctor, is important for recovery.