Yesterday, the Nutrition Centre unveiled the latest update to the Wheel of Five, embodying the core principles of healthy eating. Unprocessed foods take center stage, featuring abundant fruits, vegetables, and whole grains. Meat plays a smaller role and can be swapped for legumes, nuts, eggs, or tofu. The wheel also highlights fish, dairy products, soft or liquid margarines rich in unsaturated fats, and tap water, tea, or coffee as top hydration choices.
Following the Wheel of Five ensures you get everything needed for optimal health. Backed by the Health Council's recommendations, it combines foods that prevent chronic diseases while delivering sufficient energy and essential nutrients to keep your body thriving. Healthy eating means prioritizing the Wheel of Five: choose the right portions with plenty of daily variety from each segment. Processed items, often loaded with sugar, salt, or saturated fats, fall outside it. Treats like candy, snacks, biscuits, sauces, processed meats, juices, and sweet spreads are okay occasionally—in small amounts and not too frequently.
The Wheel of Five at a Glance
Prioritize plenty from the Wheel of Five:
Generous servings of vegetables and fruit
Focus on whole grains like whole-wheat bread, pasta, couscous, and brown rice
Reduce meat; opt for plant-based alternatives. Rotate with fish, legumes, nuts, eggs, and vegetarian options
Include sufficient dairy such as milk, yogurt, and cheese
A daily handful of unsalted nuts
Use soft or liquid margarines for spreading and cooking
Stay hydrated with tap water, tea, and coffee
Outside the Wheel of Five: Limit to not too much, not too often
Stick to small portions
Watch salt, sugar, and saturated fat intake
Something small 3-5 times a day
A maximum of 3 larger portions per week
