Many people know about the Mediterranean diet, but the “Harvard diet” is less common.
At a time when the topics of longevity and healthy aging are more popular than ever, people are looking for more ways to live longer, and the Harvard Diet is gaining popularity again.
In 2011, nutrition experts at the Harvard School of Public Health. T. H. Chana worked with researchers at Harvard Health Publications to develop a health-protective nutrition plan.
“In terms of serious chronic diseases, cardiovascular disease, various types of cancer and type 2 diabetes, this way of eating will help prevent these diseases that are common in America and the rest of the world,” says Lillian Chung, a lecturer in nutrition at the School of Public Health. at Harvard.
What is the Harvard Diet?
The Harvard Diet focuses on a healthy and balanced diet, favoring vegetables and fruits for 50% of every meal, supplementing the other half with whole grains and healthy proteins.
How to set up a plate?
1. Vegetables and fruits should feature prominently in most meals.
For vegetables, “pay attention to color and variety” and eat slightly more vegetables than fruit, the researchers suggest.
Keep in mind that for this diet, “potatoes are not a vegetable in terms of nutritional value,” Cheng says. “The potato behaves almost like a refined carbohydrate. They raise blood sugar.” It’s important to include fruit in your meals, and Cheng recommends opting for fruit over juice.
2. Add whole grains (1/4 plate).
The Harvard Diet determines the type of grains you should be eating. The plan encourages consumption of whole grains instead of refined grains. “Whole grains contain much more vitamins (…) and don’t raise blood sugar levels as quickly,” Chung explains.
Some whole grains to consider are oats, quinoa, barley, wheat.
3. Healthy Protein (1/4 plate)
Healthy proteins include foods such as fish, chicken, beans, nuts, and duck.
You should aim to limit your intake of red meat and avoid processed meats such as bacon and sausages.
4. Cook with healthy oils (in moderation)
To avoid eating unhealthy trans fats, Harvard does not recommend cooking with partially hydrogenated oils, such as margarine and some vegetable oils.
Instead, Cheng recommends healthier options such as:
Olive oil
Rapeseed oil
Soybean oil
Corn oil
Sunflower oil
Peanut butter
5. Prefer water, tea and coffee over milk
The Harvard Diet encourages alternating water, tea, and coffee with meals with little or no sugar.
In addition, it is recommended to reduce the consumption of milk and dairy products to one to two servings per day. As for juices, it is better to limit yourself to one small glass a day. You should completely avoid sugary drinks if possible.
6. Get moving
But what makes the meal plan stand out are the clear activity instructions, which are almost as important as the nutrition instructions.
“We need to be energetic for half an hour a day, or at least five times a week,” Cheng notes, suggesting brisk walking or some form of exercise. The main thing is not to sit most of the day. “We all grow up and we need to form good habits while we are young so that they become part of our daily lives.”
Source: CNBC.
Source: Kathimerini
Jason Root is an accomplished author and journalist, known for his in-depth and informative writing on healthcare topics. He currently works as a writer at 247 News Reel, where he has established himself as a respected voice in the healthcare industry. With a passion for healthcare and an analytical mind, Jason’s writing provides readers with a unique perspective on healthcare.