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Maintain and lose weight with the Harvard plate method – Health

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

(Keep reading: This type of diet could relieve your bloated abdomen)

Indeed, the foods we eat and their amounts have a great influence on our health. However, for many, due to different factors, it is not a simple matter and they can easily fall into diets with many wrong foods but insufficient amounts of healthy foods.

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

(You may be interested in: Weight loss pills: neither for anyone nor in any way)

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

This is how the Harvard healthy plate is composed

1) You should make most of the foods on your plate vegetables. Try to incorporate color and variety, and remember that foods like potatoes don’t count as a vegetable because of their negative effect on blood sugar (1/2 of your plate).

two) Whole and intact grains – whole wheat, barley, 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, rice white, and other refined grains. You should limit refined grains (1/4 of your plate).

Foods like potatoes don’t count as a vegetable because of their negative effect on blood sugar.

3) Always choose healthy proteinyou. Fish, chicken, legumes (beans/legumes/beans), and nuts are healthy and versatile sources of protein – they can be mixed into salads, and pair well with vegetables in a dish. Limit red meat, and avoid processed meats like bacon and sausage (1/4 of your plate).

(Also read: The three best exercises for older adults, according to Harvard)

4) Choose healthy vegetable oils like olive, canola, soybean, corn, sunflower, peanut (peanut), 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 milk products to one or two servings a day, and limit juice to one small glass a day.

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

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

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