Harvard University has unveiled a guide to meals based on the healthiest choices. The Healthy Eating Plate, created by nutrition experts at the Harvard School of Public Health and editors at the university’s Health Publications, is an excellent guide to meals based on the healthiest choices from all the major food groups. What exactly should such a plate include?
Vegetables & fruits
1/2 of the plate
The majority of your plate should consist of a variety of vegetables – ideally, many colors – to get a variety of antioxidants and nutrients. Be careful with starchy vegetables, such as potatoes, because they quickly raise blood sugar levels. When it comes to fruits, it’s best to eat them whole rather than in juice form to benefit from more fiber and less sugar.
Protein
1/4 of the plate
They are essential for muscle growth and bone health and enhance the feeling of satiety. However, not all protein sources are the same. Therefore, choose healthy sources, such as:
- Fish and seafood rich in omega-3 (salmon, sardines, tuna)
- Lean meat (chicken, turkey)
- Eggs
- Legumes
- Tofu and tempeh
- Limiting red meat and avoiding processed meat is recommended.
Whole Grains
1/4 of a plate
Raw grains, such as barley, wheat, quinoa, oats, and brown rice, as well as foods made from them, such as whole wheat pasta, have a milder effect on blood sugar and insulin compared to white bread, white rice, and refined grains.
What to drink:
- Water (best choice)
- Unsweetened teas (e.g., tea)
- Coffee (in moderation), unsweetened
Limit or avoid:
- Soft drinks
- Juices with added sugars
- Alcohol
For example
- 1/2 plate: Roasted vegetables like broccoli, asparagus, and carrots + an orange or pear for dessert.
- 1/4 plate: Roasted chicken or fish (sole or cod). If you want a plant-based option, you can add tofu or chickpeas.
- 1/4 plate: Brown rice with pine nuts and herbs like oregano and thyme to taste.
- Healthy fats: A little olive oil and lemon on vegetables + a handful of chopped nuts for a crunchy texture and extra nutrients.
- Water or unsweetened green tea.
