2023-08-21 17:50:11
Health professionals have emphasized the importance of eating in a healthy and balanced way in order to prevent diseases that may arise in the short, medium and long term.
It is important to mention that a healthy and balanced eating plan must contain foods from all groups (proteins, carbohydrates in their natural state, fruits, vegetables, healthy fats and nuts), the amounts will vary depending on age, the nutritional conditions of each patient and their weight.
In the midst of the promotion that has been done to fit life, there are endless diets, professionals have done various studies in this regard to determine which is the most suitable and healthy. Nutrition experts from the Harvard University School of Public Health provided a guide to be able to eat in a healthy and balanced way, but above all with a lot of awareness.
Nutrition experts, in 2011, collaborated with researchers from Harvard Health Publications in order to be able to design together an eating plan that allows all patients to enjoy optimal health.
“Regarding the main chronic diseases, such as the prevention of cardiovascular diseases, different types of cancer and type 2 diabetes, this way of eating is going to be useful to prevent those diseases that are common in the United States, and in the world said Lilian Cheung, a professor of nutrition at the Harvard School of Public Health.
Maintaining a healthy eating plan can improve the physical and mental health of the body. | Photo: Thomas M Barwick INC
The ideal diet according to Harvard
According to The Nutrition Source, the Harvard diet can be used as a guide to “create healthy and balanced meals”, in a section of the Harvard site there is nutritional information. In the diet, it is essential to include vegetables and fruits in half of each meal and complement the other half with whole grains and healthy proteins.
1. Vegetables and fruits should have a prominent place in most meals (1/2 of the plate). It is important to add whole fruits to meals, Cheung especially recommends eating them instead of juices.
Some whole grains to consider are: oats, quinoa, barley, whole wheat (including whole wheat bread and pasta), and brown rice.
Whole grains are recommended to include in healthy and balanced diets. | Photo: Egal/Getty Images
3. Consume healthy proteins (1/4 of the plate). According to Cheung, you should limit your consumption of red meat and, if possible, avoid processed meats such as sausages. Some healthy proteins are: fish, chicken, green beans, nuts and duck.
The Nordic diet includes a significant amount of vegetables, fruits, and fish such as salmon. | Photo: Getty Images
5. Prefer water, tea and coffee to milk. The Harvard Diet suggests alternating between water, tea, and coffee to accompany meals, with little to no sugar. In addition, it recommends reducing the consumption of milk and dairy products to one or two servings a day. It is essential to eradicate the intake of soft drinks and industrialized juices from the diet.
These types of products can generate obesity, diabetes and hypertension. | Photo: Getty Images
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