The Healthy Eating Dish

This dish was created by nutrition experts at the Harvard School of Public Health and the editors at Publications Harvard Health, is a guide to creating meals healthy and balanced - whether served on a plate or packed to take for a snack or lunch.
Put a copy in your fridge / freezer so that you remember to prepare healthy and balanced meals every day.

Make most of your meals vegetables and fruits - ½ of your plate:

Try to incorporate color and variety, and remember that potatoes do not count as a vegetable in The Healthy Eating Plate because of their negative effect on blood sugar.

Choose whole grains - ¼ of your plate:

Whole and intact grains - whole wheat, barley, wheat grains, quinoa, oats, brown rice, and foods prepared with these ingredients like whole wheat pasta - have a more moderate effect on blood sugar and insulin than white bread, white rice, and other refined grains.

The value of protein - ¼ of your plate:

Fish, chicken, legumes (beans / legumes / beans), and nuts are healthy and versatile sources of protein - they can be mixed in salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats like bacon ("bacon") and sausages (sausages).

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Healthy plant oils - in moderation:

Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanuts, or others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that "low fat" does not mean "healthy".

Drink water, coffee, or tea:

Skip sugary drinks, limit milk and dairy products to one or two servings a day, and limit juice (juice) to a small glass a day.

Stay active:

The red figure running on the tablecloth from The Healthy Eating Plate is a reminder that staying active is also important in weight management.

The main message of The Healthy Eating Plate is to focus on the quality of the diet.

  • The type of carbohydrates in the diet is more important than the amount of carbohydrates in the diet, because some sources of carbohydrates - such as vegetables (other than potatoes), fruits, whole grains, and legumes (beans / legumes / beans) - are healthier than others.
  • The Healthy Eating Plate also advises consumers to avoid sugary drinks, a major source of calories - usually with little nutritional value.
  • The Healthy Eating Plate encourages consumers to use healthy oils, and does not set a maximum on the percentage of calories from healthy sources of fat that people should get every day.

Copyright © 2011 Harvard University. For more information on The Healthy Eating Plate, please visit the Nutrition Source, Department of Nutrition, Harvard School of Public Health, and Harvard Health Publications, "

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I am a dreamer and in my dreams I believe that a better world is possible, that no one knows more than anyone, we all learn from everyone. I love gastronomy, numbers, teaching and sharing all the little I know, because by sharing I also learn. "Let's all go together from foundation to success"
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