THE Harvard University revealed what it means to follow a healthy diet so that it is nutritious and balanced. It is a guide with the proportions of what our plate should contain on a daily basis.
He increase in fruits and vegetables in all meals it is essential for the body. They are important sources of fibers, vitamins, minerals, together with carbohydrates which allow the contribution of energy necessary for our day to day. As a result of good nutrition, the risk of all kinds of diseases is reduced.
What is the Harvard diet based on?
- 2/4 of vegetables and fruit
50% of our plate must include vegetables, greens and fruits. It is recommended to vary it and consume it raw or with healthy cooking techniques, such as baked, steamed or grilled. One key to variety is to look for different colors. However, the potato doesn’t count as a healthy vegetable due to its negative impact on blood sugar and the amount of oil it contains when fried.
- 1/4 carbohydrates
Whole, intact grains such as wheat, barley, wheat berries, quinoa, oats, and rice should be included, as they have a milder effect on blood sugar and insulin than refined or processed foods, such as white bread or rice. It is recommended to avoid additives.
- 1/4 protein
The other 25% of our plate is driven by meat, fish, chicken, eggs, legumes or plant proteins. Experts recommend not exceeding the consumption of red meat, as well as avoiding processed meats such as sausages or cured meats.
- healthy oils
Its consumption should be moderate. Recommended healthy oils are olive, canola, soy, corn, sunflower, and peanut, among others. It’s crucial to avoid partially hydrogenated oils, which contain unhealthy trans fats.
More recommendations from Harvard
- Drink water with each intake and throughout the day.
- Avoid sugary drinks.
- The portion of natural juices should be reduced to one glass.
- Consumption of milk and dairy products should be moderate, at least one or two servings a day.
- Consume healthy sources of fat, such as avocados, olive oil, and nuts, among others.
- Eat quality and seasonal food.
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.