Harvard Healthy Eating Plate

The Healthy Eating Plate, created by nutritionists at Harvard University, School of Public Health at Harvard Health Publications, is a guide to creating both healthy and balanced foods. served or packed.

Recommendations are as follows:

• Half of your plate should include vegetables and fruits
The color and variety of fruits and vegetables ensure that the body fully meets its needs, and emphasizes that potatoes do not belong to the vegetables in the Healthy Eating Plate, due to their effects on blood sugar.

• The ¼ of the dish is good to include whole grains
Whole grains or raw grains – whole grains barley, wheat, wheat grains, quinoa, oats, brown rice, as well as foods made from them, such as wholemeal pasta – have a milder effect on blood sugar. compared to white bread, white rice, and other processed seeds.

• The dish should contain protein
Fish, poultry, and legumes are healthy but also flexible sources of protein. They can be mixed in salads but also go just as well with vegetables on the plate. If there is no problem with iron deficiency anemia, it is good to limit the consumption of red meat. Finally, it is recommended to avoid processed meats such as bacon and sausages.

• Essentially healthy vegetable oils, but even in them you need a measure in consumption
Healthy vegetable oils such as olive oil, sunflower oil, corn oil, as well as canola, soy, pistachio, and other oils should not be left out of the healthy eating dish. It is also recommended to avoid partially hydrogenated oils, which contain unhealthy trans fats. It is important to note that the description “low fat” is not in line with the description “healthy”.

• Drink water, coffee, or tea
It is good to avoid consuming sugary drinks. Consumption of milk and dairy products is now recommended in one to two servings per day. And the consumption of juices should not exceed one small glass per day.

• Exercise (Stay active)
The red figure, which runs along with the Healthy Eating Plate card, is a reminder that exercise is just as important in achieving absolute physical harmony.

The Harvard Healthy Eating Plate focuses more on the quality of nutrition and, as it turns out, the recommendations are in line with the new Harvard Health Food Pyramid.

Experts now come up with common recommendations regarding good food quality, variety, and the right combinations to achieve the ultimate in physical harmony, health, beauty, and balance.