What is the Harvard diet, when was it developed, and what are its advantages, then why does the Harvard diet not recognize potatoes as a vegetable?
What is the Harvard diet?
The Harvard Diet is an application of the so-called “Harvard Healthy Eating PlateA guide to preparing healthy, balanced meals CNBC report (CNBC) from the Harvard website.
In this system, the dish is divided so that it contains certain ingredients.
When was the Harvard diet devised?
In 2011, nutrition experts at the Harvard TH Chan School of Public Health worked out a diet plan for optimal health, and came up with this diet.
What does the Harvard diet consist of?
Here is a comprehensive breakdown of how to prepare your plate according to the Harvard Diet:
Half of the plate is vegetables and fruits
- Vegetables and fruits should make up half of your plate.
- Eat a variety of colorful vegetables.
- A little more vegetables than fruits.
- Focus on whole fruit rather than juice.
- On the Harvard diet, “potatoes are not considered a vegetable from a nutritional standpoint,” says Lillian Cheung, Lecturer in Nutrition at the Harvard School of Public Health.
A quarter of the plate is whole grain
- Focus on eating whole grains, rather than refined grains, as the former contain more vitamins as well as plant materials and minerals, and are healthier for us and will not raise blood sugar too quickly.
- Some suitable whole grains include oats, quinoa, barley, whole wheat (including whole wheat bread and pasta) and brown rice.
A quarter of the plate of healthy proteins
Some healthy proteins include:
- fish.
- chicken.
- Beans.
- Nuts.
- The Harvard Diet recommends limiting red meat consumption, and avoiding processed meats such as mortadella and sausage.
Healthy oils in moderation
To avoid consuming unhealthy fats, it is advised not to cook with partially hydrogenated oils such as margarine and some vegetable oils.
Instead, Cheung recommends healthy options such as:
- olive oil.
- Soy oil.
- sunflower oil.
Drink water, tea and coffee instead of milk
The Harvard Diet encourages you to alternate water, tea, and coffee with your meals, especially with little or no sugar.
In addition, it is suggested to limit consumption of milk and dairy products to one or two servings per day and juice to one small cup per day. Sugary drinks should also be avoided completely if possible.
Move your body
This includes engaging for half an hour a day, or at least 5 times a week, in vigorous activity.
Why does the Harvard diet not recognize potatoes as a vegetable?
Potatoes affect almost the same as refined carbohydrates, Cheung says, adding that they increase blood sugar.
Harvard diet benefits
The Harvard Diet may help:
- Reducing the risk of major chronic diseases such as cardiovascular disease.
- Reducing the risk of different types of cancers.
- Reducing the risk of type 2 diabetes.
- Weight control.