2023-04-20 04:00:00
Eating healthy is much easier than we think. The key is to apply the formula that will make our daily diet as balanced as possible. Motivated to curb the trend towards obesity and overweight in developed countries, nutrition experts from the Harvard School of Public Health, in the United States, devised healthy eating platea method that approaches eating in a different way from the traditional food pyramid and called to guide each of our meals.
To do this, specialists look at which nutrients should make up the dishes we eat daily and how they should be distributed. Although we do not have to weigh the ingredients or count calories, it is recommended that the distribution of nutrients be applied throughout the day, always do it in the main meals (if it is in all, much better) and take it into account when we go to eat out, either to a restaurant or a taper.
Although we do not have to weigh the ingredients or count calories, it is recommended that the distribution of nutrients be applied throughout the day
Vegetables and fruits have to be the majority
Half of the plate should be made up of vegetables and fruits, not counting the potato and the sweet potato. Here it is worth remembering the importance of including seasonal ingredients. The reason is that, in addition to their flavor, we can eat them taking advantage of their maximum nutritional splendor. To know which ones correspond to us, the easiest thing is to go to the market. For the most part, we will find the food typical of the season in which we find ourselves. And if we have doubts regarding whether they are really seasonal, we just have to ask.
For Harvard experts, the more variety of vegetables and fruits we consume, the better. Not everything begins and ends with the lettuce, the beans or the apple. They are a good start, but it is preferable to change the foods so as not to get tired, discover new flavors and take advantage of the multiple properties of all of them. Also, whenever possible, it is much better to consume them raw. When this is not possible, we should prioritize healthier cooking techniques such as oven, steam cooking and grilling.
Half of the plate must be made up of vegetables and fruits, not counting the potato and the sweet potato
One half shared by cereals and proteins
The other half of the plate should be divided in two. A quarter will be occupied by complex carbohydrates. Here the most important thing is to choose whole grains or foods made with whole grains. Some examples are whole wheat, barley, wheat grains, quinoa, oats, brown rice, and whole-grain pasta and bread. The reason for choosing them is that these carbohydrates take longer to be converted into glucose and assimilated by the body. In this way, blood sugar levels do not rise as fast as when we eat refined cereals.
In this category we can also include the starches previously discarded, that is, potatoes and sweet potatoes, but as long as they are steamed or roasted in the oven. Yes, French fries don’t count because by frying them they lose that healthy value and contain more fat. Then, in the other quarter of the plate, we will accommodate the proteins that can be obtained in various ways. Fish, chicken and legumes are healthy and versatile sources of protein, because we can combine them very well with vegetables.
Fish, chicken and legumes are healthy and versatile sources of protein
Yes to meats, but not all are the same
Regarding protein sources, the Harvard experts make another assessment: sausages and other processed meats such as sausages and hamburgers should be avoided as much as possible and also limit the consumption of red meat. In fact, the Spanish Agency for Food Safety and Nutrition (AESAN) recommends consuming no more than two servings of red meat a week (regarding 250 grams of meat) and preferably prioritizing lean meats such as chicken and rabbit.
From the Harvard School of Public Health they emphasize that when choosing oils, we opt for the healthiest, such as extra virgin olive oil, both for cooking and for drizzling our salads. In that sense, we should limit the consumption of butter and avoid trans fats. In addition, it recommends only two dairy products a day and, regarding drinks, water (and its two liters a day) should be the protagonist. You can also consume coffee, tea and other infusions always without sugar — an ingredient that we should not abuse, nor salt.
From the Harvard School of Public Health they emphasize that when choosing oils, we opt for the healthiest, such as extra virgin olive oil
Pay close attention to nutrition labels
For starters, “low-fat” doesn’t mean healthy and “natural,” either. In that sense, experts warn that we should look closely at the nutrition labels of the food products we buy to see if the ingredients they have used are truly whole grain, if they contain salt or hidden sugars or, once more, trans fats. Investigating the labels we will know if we are dealing with a food that should not be part of our daily diet, such as industrial pastries or pre-cooked dishes.
In The Harvard Dish quality prevails, but its specialists do not forget the importance of other habits either. For example, staying active because it is important to control weight, as well as avoiding sugary drinks since they are a source of empty calories, that is, with little nutritional value. Not surprisingly, studies link The Healthy Eating Plate with a lower risk of cardiovascular disease and premature death if combined with an active life. It is well worth putting it on the table every day.
Experts warn that we must understand what ingredients are included in the nutrition labels of food products
In addition to techniques like The Harvard Dish, Occident’s Nutrition and Health channel, the new brand that unifies the Grupo Catalana Occidente companies, disseminates numerous tips on nutrition and other techniques that help us follow a balanced diet. In this sense, the users of this channel can consult and download the Healthy eating guide to prevent diseases, among other publications and download of ebooks on diets, preparation of dishes, etc. This guide contains multiple guidelines for choosing the food we buy and protecting our health from nutrition. Because eating well can be the best shield for our body.
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