Harvard Plate: Recommendations of this healthy ration
How can we have a reference to eat healthy? The types of diets we have access to are countless and the tips are counted in thousands to achieve a balanced diet. But the truth is that there are some general recommendations that we can apply to our diet, always taking into account our individual factors and the local foods to which we have access.
What is Harvard dish?
The Healthy eating dish, also known as Harvard nutritional dish o Harvard Dish Method, is a guide to creating healthy and balanced meals prepared by the Harvard School of Public Health and the editors in Harvard Health Publications. It offers a series of healthy recommendations accompanied by proportions of foods in a circle, which serves as the recommended dish both for eating at home and for takeout.
How much does the Harvard plate have?
½ vegetables and fruits- half of the plate
Vegetables and fruits should occupy about half of our plate or our food. As explained by the promoter scientist and doctor in pharmacy, Marián García (Boticaria García), your dish should look like the Portugal flag: with a lot of green and with a lot of red.
¼ whole grains- a quarter of the plate
In this sense, they recommend whole grains and intact and products prepared with them due to their more moderate effect on blood sugar and insulin against white bread or white rice. Thus, they recommend whole wheat, barley, grains of wheat, quinoa, oats, brown rice or whole wheat pasta.
Protein- a quarter of a plate
The fraction is completed with healthy meats such as blue fish or chicken (they propose to limit red meat and avoid processed meats such as bacon or sausages. As vegetarian options, name the legumes and add the nuts, which can also be mixed With the vegetables of the dish, for example, in a salad.
More Harvard Dish Method Recommendations
Moderate consumption of oil from healthy plants
This is where the olive oil, that being regular consumption we recommend that it be an extra virgin. As healthy oils, they advise to use in addition to olive, soy, corn, sunflower or peanut, compared to partially hydrogenated ones. And they remember that “low fat” does not mean “healthy”. In fact, they are essential for the functioning of the body and The healthiest fats They are obtained from products such as olive oil, olives, blue fish, nuts, seeds or avocado. So don’t forget to include them in your healthy plate!
If you already enjoy the Benefits of the Mediterranean Diet, of course you can keep the Extra Virgin Olive Oil, which fortunately abounds in quality and variety in our land. like beloleum, Aragon Premium EVOO that you can use to improve the organoleptic characteristics of your dish, as well as to enjoy all its advantages for the body.
To drink: water, coffee or tea
The experts in this study ask Skip sugary drinks from the diet And put anything or little sugar to coffee or tea. As always, water will be a priority.
Exercise
And this simple Harvard method concludes with the reminder that you have to Combine a good diet with physical exercise, always adapted to each of us.
Harvard dish recipes: examples
Although dishes with three compartments are currently marketed to follow the “dish method”, for a rich, balanced and healthy diet, it is not necessary to strictly follow this form of a dish, far from it. In fact, we can mix these proportions into a single dish or in a first and a second without any problem. Let’s see some examples of healthy and balanced dishes!
- Ramen with mushrooms, dehydrated algae and hard-boiled egg.
- Sautéed broccoli with mushrooms, garlic and olive oil, grilled tuna and quinoa.
- Chicken stew with carrot and peas, accompanied by brown rice and salad.
- Salmon poke with brown rice, cabbage, cucumber, mango and beans.
- Whole pasta with marinated tofu, carrot and zucchini, chopped in the form of noodles.
- Canon and quinoa salad with walnuts, fresh cheese and sesame seeds.
- spinach with pine nuts, accompanied by pink hummus toast and avocado.
And remember to prioritize fresh fruit in your dessert!
As you have seen, it is easy to make dishes inspired by the Harvard method without being governed by a grid, but by choosing healthy foods and controlling the proportions of each of them. And you, which one do you propose?
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