the classic food pyramid, Which many people have in mind when they think of a healthy diet, has definitely gone down in history. The latest research on nutrition and health have led to the consolidation of the so-called Healthy dish (Healthy eating dish), Designed by Harvard University’s Harvard School of Public Health, “a guide to creating meals healthy and balanced“Whether they are served on a plate or packaged to take away for snack or breakfast,” say the creators of this new nutrition bible created in 2011 that has gradually been consolidated around the world.
“The Harvard Healthy Dish displaces the food pyramid for several reasons. The main thing is that while the pyramid established the cereals how basis of the diet, El Plat points out that the main contribution of the day to day, up to 50%, must come from fruits, vegetables and greens“, According to Lina Robles, nutritionist at the Sanitas La Zarzuela University Hospital in Madrid. The expert adds that, in addition,” the guidelines established by the Harvard they make food more fun, as they allow you to create varied dishes, with all the nutrients and for all tastes and needs. ”In addition, it is also an interesting model if desired. lose weight, Above very restrictive diets or those based on counting calories and weighing food, as “from the moment vegetables and fruits are the basis of the diet it is easy to lose weight progressively, which is how it should be done, between 500 and 800 grams weekly“, Concludes Robles.
The Harvard Dish notes that the main contribution of the day to day, up to 50%, must come from fruits, vegetables and greens “
With the help of the nutritionist, we analyze some of the eating guidelines established by the Healthy dish, Which while giving the consumer a lot of freedom to design meals, sets certain amounts for each food group and some guidelines regarding prohibited fats or foods.
Cereals, always whole grains
the Healthy dish establishes that up to one 25% of the dish must be composed of large integrals and advises limit refined grains. “Whole grains provide fiber, regulate sugar absorption and are more digestible, also ideal for diabetic patients“For her, one of the main problems of the classical pyramid is that” it is advisable to take a very high amount of cereals, which in most cases, except in people who practice a lot of sport, usually leads to a weight gain”.
The Healthy Dish is, according to Robles, in this happy medium in which the carbohydrates from cereals should be taken daily, in small quantities and in their full version and healthy (though no less caloric): that is, between the excess established by the pyramid and the absolute limitation prescribed by many protein diets. “Completely delete the carbohydrates nor is it advisable, as they provide us with energy and, from my own experience in consultation, patients have a fatal time: they even dream of them and when they are finally allowed to consume they are usually given binges“, Says the nutritionist.
Harvard dish
So nothing better than to include a small portion at every meal (also at dinner) to feel satisfied, eat varied and balanced and not arrive with a canine hunger at the next meal. For her part, nutrition coach Susana Lleó recalls that “it is not necessary to take the Healthy Dish to the letter and design each meal to the letter: it is only necessary that these amounts of food are distributed throughout the day”.
Limit red meat and eliminate processed meat
Another 25% of the dish should be, according to experts Harvard, protein. “This should come mainly from eggs, fish, white meats, legumes i dry fruit“, Points out Roures. The Plate states that (without specifying what is meant by limiting) red meat and the cheese, And completely avoid processed meats and inlaid. The pyramid, on the other hand, placed in the same group red meats and processed ones as foods of “optional, occasional and moderate consumption”, while the bird meats were in the group of lactis, fish, Nuts and then as “varied daily consumption” foods.
According to Harvard experts
25% of the dish should be protein from eggs, fish, legumes, white meats and nuts
The Healthy Dish reflects, in this sense, the latest research on nutrition, which affect the need to consume protein at every meal to keep the muscle mass, A key health indicator. In fact, according to a study published in Annals of Medicine “Muscle mass should be seen as a new vital sign, so if health professionals identify and treat low muscle mass they can help significantly improve the health of their patients.” The study adds that low muscle mass may increase the risk of surgical complications i postoperative, Resulting in a worse quality of life and worse survival rates.
Therefore, “it’s critical to be clear that we need to eat protein not only at every meal, but also try to add it to the refrigerated“, Explains the doctor and nutritionist Núria Monfulleda, from the center Love yourself, In Barcelona. In this sense, the specialist recommends boosting the consumption of lean meats i ous, The latter, according to her, the quintessential superfood. “The protein present in the egg contains all amino acids essential, and if we also take into account that an average egg provides some 80 calories“We already have a versatile, moderately caloric and very nutritionally interesting food to include in our daily lives.”
Eggs passed through water
Pay attention to the color
Fruits, vegetables and greens should be the basis of the diet according to the Healthy dish, Which is the main difference with the pyramid, which placed them second after cereals. The experts of Harvard recommend that the vegetables they should always cover one 50% of the intake, Remember that the potatoes are not included in this section and are limited to prescribing that as more varied the more fruits and vegetables we consume, the better. “The Healthy Dish urges us to combine fruits and vegetables of different colors, the best way to make sure we are taking all the nutrients that our body needs, ”Roures points out.
Fats, always from olive oil
Roures also explains that the fats of the diet “should be of plant origin, Which means that the consumption of animal fats, such as butter and margarines, must be restricted. “This is also indicated by the Healthy Dish, which states that the fat of choice for cooking or dressing should be the olive oil or rapeseed, which should limit the consumption of butter and avoid them trans fats present in numerous ultra-processed foods.
Ultraprocessed foods, as the Harvard Healthy Dish notes, should be banned from a healthy diet and we should remove from the imagination that old phrase ‘you have to eat everything in moderation.’ “
Goodbye to ultraprocessed
One of the most controversial aspects of the classic food pyramid, which has been repeatedly questioned by modern nutrition, is that it placed the sweets, bakery, Spreadable greases and appetizers salty among foods of “optional, occasional and moderate consumption.” The ambiguity of these terms “has made many people very accustomed to consuming ultraprocessed and, when the time comes, it is quite difficult for them to eliminate them from day to day “, points out Roures. Therefore,” the ultraprocessed ones, as it indicates the Healthy Dish of Harvard, They should be prohibited in a healthy diet and we should remove from the imagination that old phrase of ‘you need to eat everything in moderation’, because the truth is that there are some foods that we should never consume if we want to eat a healthy diet, not even occasionally, “said Leon.
And Plat Saludable also points out that the fat of choice for cooking or dressing should be olive or rapeseed oil.
And to drink, water
While the food pyramid placed fermented beverages among foods of “optional, occasional, and moderate consumption,” the Healthy Dish is much more expeditious. He points out that the drinks to be consumed are only water, tea or coffee, limiting the milk and dairy to one or two servings daily and the suc to a small glass a day. Harvard experts also recommend avoid sugary drinks.
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