The prestigious Harvard University concentrates many of the brightest scientific minds of the last century. For this reason it is usual that the advice and recommendations issued by this institution have a great impact in the modern world in which we live.
Food is a factor of global concern. Eating a lot does not mean eating well. Surely you have heard that "quality is better than quantity", and this is the case of this recent study carried out at Harvard.
Faced with concern about global "bad nutrition", experts from that university created this figure called "The plate for healthy eating." It's a guide to creating healthy, balanced meals that you can hang on your refrigerator door.
“The Healthy Eating Plate” is divided into 4 groups: vegetables, whole grains, fruits, and protein. In addition, specific recommendations are given on which drinks to drink and which oils to use for cooking.
Half the plate: At a ratio of 35% vegetables to 15% fruit, be sure to stock your meals with fruits and vegetables of all colors, and remember that potatoes don't count.
A quarter of the dish: Whole grains like oatmeal, quinoa, wheat, and brown rice. The reason is that whole grains are a complex carbohydrate and unlike refined cereals they do not expose the body to an aggressive flow of blood sugar, and the subsequent consequences.
The last quarter of the dish: Proteins of value such as chicken, fish, legumes (lentils, chickpeas, beans), and nuts. Avoid processed meats and sausages at all costs.
Important: Use natural plant oils such as olive, soy, corn and sunflower. Drink only water, tea or coffee with little or no sugar. And stay active, exercise and consider that for every hour of cardio you do, you add 7 hours to your life expectancy.