Maintain and lose weight using the Harvard panel method – Health

At some point in life the vast majority of people will experience what happens to the body when good eating habits are neglected. The body often feels bloated, uncomfortable and stuck. Under these circumstances, the idea of ​​implementing a lightweight supply line may sound tempting.

(Continue reading: This type of diet could help you get a bloated belly)

Indeed, the foods we eat and their amounts have a great impact on our health. However, for many, due to various factors, it’s not a simple matter, and it’s easy to fall into the trap of eating too many of the wrong foods, but not enough of the healthy ones.

For this reason, the Harvard University Department of Public Health came up with the idea of ​​a healthy plate that contains all the nutritional food groups that are essential for health in fair proportions.

(You may also be interested in: Diet pills: not for anyone in any way)

“The Healthy Eating Plate, developed by nutrition experts at the Harvard School of Public Health and the editors of Harvard Health Publications, is a guide to creating healthy, balanced meals – whether served on a plate or packed for a snack or lunch.” provides the University website and then sets the following guidelines and recommendations:

This is how the Harvard Healthy Panel was compiled

1) Most of the food on your plate should be vegetables. Try to include color and variety and remember that foods like potatoes don’t count as vegetables because of their negative effect on blood sugar (1/2 of your plate).

2) Whole and intact grains – whole wheat, barley, whole wheat grains, quinoa, oatmeal, brown rice and foods made with these ingredients such as whole wheat pasta – have a more modest effect on blood sugar and insulin than white bread, white rice and other refined grains . You should limit refined grains (1/4 of your plate).

Foods like potatoes are not considered vegetables because of their negative effect on blood sugar.

3) Always choose healthy proteinsyour. Fish, chicken, legumes (beans/legumes/beans) and nuts are healthy and versatile sources of protein – they can be mixed into salads and go well with vegetables in a meal. Limit red meat and avoid processed meats such as bacon and sausages (1/4 of your plate).

(Also read: Three best exercises for seniors, according to Harvard)

4) Choose healthy vegetable oils like olives, canola, soy, corn, sunflower, peanuts (peanuts) or others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that “low fat” does not mean “healthy” (in moderation).

5) Skip the sugary drinkslimit milk and dairy products to one or two servings a day, and juice to one small glass a day.

Consume milk and milk products in one or two meals a day, and limit juice to one small glass a day.

A fundamental component of this method is to always stay active. A minimum of daily exercise is essential to control your pace and maintain good health. Keep in mind that many experts agree that restrictive diets, those that completely cut out some type of nutrient, should be avoided because it is clear that the body needs carbohydrates, fats and proteins, in proportions adapted to each individual, for the proper functioning of the organism.

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