The Harvard Diet: A Guide to Optimal Health through Healthy Eating and Physical Activity

2023-06-22 09:04:00

Healthy Food – Emoji from iStock

Al Arabiya.net – Jamal Nazi

Posted on: June 22, 2023: 11:04 AM GST Last updated: June 22, 2023: 11:45 AM GST

There are many diets, which the results of scientific studies indicate are wonderfully beneficial to the human body, health and well-being, including the Mediterranean diet and Japanese diets.

However, there is a diet that Harvard University scientists have been preparing based on medical and health data, according to what was published by CNBC. In 2011, Harvard nutrition experts created an eating plan for optimal health.

In this regard, Lillian Cheung, Lecturer in Nutrition at Harvard Medical School, says: “With regard to major chronic diseases such as preventing cardiovascular disease, various types of cancers and type 2 diabetes, the Harvard diet method will be useful for preventing these diseases. Common diseases in America and the world.

Harvard diet

The Harvard Diet can be used as a guide to “preparing healthy, balanced meals,” as it prioritizes vegetables and fruits for half of every meal and supplements the other half with whole grains and healthy proteins.

Here is a comprehensive breakdown of how to prepare a healthy plate, according to the guidelines of Harvard nutrition experts, where half of the plate is devoted to vegetables and fruits, while the other half is divided between healthy protein and whole grains:

1. Vegetables and fruits

The Harvard diet involves devoting half of the plate in most meals to vegetables and fruits, with the goal that vegetables should be slightly more than fruit.

You should keep in mind that for this diet, “potatoes are not a vegetable,” says Cheung, noting that their effect is almost the same as refined carbohydrates, and they increase blood sugar.

The nutritionist also advises eating whole fruits, in particular, more than juices.

2. Whole grains

The Harvard Diet recommends eating one-fourth of your meal from whole grains, and avoiding refined grains.

Some of the whole grains to eat are:
• Oats
• Quinoa
• barley
Whole wheat (including whole wheat bread and pasta)
Brown rice

A plate of quinoa salad – iStock

3. Healthy protein

The contents of the Harvard diet meals include some healthy proteins, with no more than a quarter of the meal quantity, as follows:
• fish
• chickens
• Fol
• Nuts
• ducks

A person should aim to limit red meat consumption and avoid processed meats as much as possible.

grilled fish

4. Cook with healthy oils (in moderation)

To avoid consuming unhealthy fats, it is advised not to cook with partially hydrogenated oils like some vegetable oils.
It is recommended to use healthy options such as:
• olive oil
• Soy oil
• Corn grain oil
• sunflower oil

olive oil (istoc)

5. Water, tea and coffee instead of milk

“For years, it was recommended to drink three cups of milk every day,” Cheung says, warning that some people may be lactose intolerant, so it is best to “drink water, tea or coffee.”

The Harvard diet encourages alternating water, tea and coffee to pair with meals, especially with little or no sugar.

Harvard experts also recommend limiting consumption of milk and dairy products to one serving per day and juice to one small cup per day. Sugary drinks should be completely avoided if possible.

6. Physical activity

What makes the Harvard diet special, Cheung explains, is that it involves “engaging half an hour a day, or at least five times a week, in vigorous physical activity.

Cheung says that everyone will one day become old, so one should work on forming good habits at a young age so that they become part of a person’s habits and routines, by continuing to practice brisk walking and physical fitness, and avoid being idle most of the day.

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