2023-07-05 03:27:58
modern life
A study from Harvard University revealed what foods should be included in a healthy diet so that it is both nutritious and balanced.
4/7/2023
At various times in life, people worry regarding eating in a healthy way and being able to lose weight, so they look for different diets that lead them to achieve their goals in an effective and lasting way.
The study confirms, among other things, the importance of fruits and vegetables in all meals, since these are sources of important fibers, vitamins, minerals and carbohydrates that provide the human body with the necessary energy to carry out daily activities.
What is the healthy diet recommended by Harvard?
1/4 carbohydrates: Harvard explains the importance of including whole and intact cereals such as wheat, barley, oats, rice, wheat berries, among others that have a lower effect on blood sugar and insulin. In addition, it advises avoiding additives which, according to the World Health Organization (WHO), are substances added to food to maintain or improve its safety, freshness, flavor, appearance and texture.2/4 of vegetables and fruits : At least 50% of the plate must contain vegetables and fruits, according to the study that also highlights the importance of this consumption being varied and raw or using healthy cooking techniques such as baked or steamed. Healthy oils : Harvard recommends the consumption of healthy oils but in moderation. Mainly stands out those of olive, canola, sunflower, corn and peanuts. In addition, it is important to avoid partially hydrogenated oils as much as possible, which have trans fats that are harmful to health. 1/4 protein: 25% of the food consumed on the plate should be meat, poultry, fish, eggs or vegetable protein. However, experts recommend avoiding processed meats such as sausages and, likewise, not exceeding the consumption of red meat.
Faced with the consumption of dairy products, foods that are highly desired throughout the world, it is necessary to reduce them to one or two servings per day.
Likewise, it is advisable to consume quality and seasonal foods, and healthy sources of fats such as nuts, olive oil, among others.
According to the World Health Organization (WHO), unhealthy diets and lack of physical activity are among the leading health risk factors worldwide.
“Currently, people consume more hypercaloric foods, fats, free sugars and salt/sodium; on the other hand, many people don’t eat enough fruits, vegetables, and dietary fiber, such as whole grains,” he says.
The WHO highlights that food will be conditioned by certain characteristics of each person, the cultural context, the economic part, among other aspects. However, he stresses that the basic principles of healthy eating remain the same.
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