How to balance your diet with Harvard Healthy Eating Plate

• Combined with fruits, they should represent half the plate.
• The more veggies, the better, both in quantity and variety. This means our servings should be full of colour. Most pigments (source of colour) are linked to various vitamins. Eating a colourful dish gives us more vitamins.
• In-season vegetables. Consuming in-season vegetables it’s good for us and the environment. In-season vegetables (and fruits) are tastier, have more flavour. In-season vegetables don’t consume as many resources as out-of-season produce. They don’t need as much water, heating or transportation.
• Potato and its derivates are not vegetables. They are a carbohydrate source.

Carbohydrates should make up only a quarter of our daily intake. Amongst carbohydrates, we have grains such as wheat, barley, oat, buckwheat, millet, corn, rice, and potatoes, including sweet potatoes and chestnuts (let’s not forget about them!).

We should consume as much of them in their whole form as they have much more fiber that way. Fiber plays a crucial role in stabilizing blood sugar levels, promoting healthy digestion, nourishing our microbiota, and keeping us feeling full for longer. Check out this post about how to achieve a healthy gut.

Now, you might wonder why potatoes are included in this list. Well, potatoes are primarily composed of carbohydrates. While most vegetables contain around 4g of carbs per 100-150 grams (net weight), potatoes have 14g per 100 grams (net weight). That’s a whopping 350% more carbohydrates!

However, it’s important to note that we don’t have a whole option for potatoes, sweet potatoes, and chestnuts. Therefore, it’s advisable to consume them in moderation. Fortunately, we have plenty of whole grain options to choose from.

The Harvard Healthy Eating Plate, created with a United States mentality, places fats outside the plate. However, it is well-known that healthy fats are essential for protecting against cardiovascular diseases. The PREDIMED study highlights the benefits of extra virgin olive oil. (1)

Fats should make up around 30-35% of our overall diet, but it is important that these are healthy fats. This includes olive oil, sunflower oil, colza, sesame, and other nuts.

It is crucial to note that all fats should be unprocessed and not fried, salted, or sugary. The protective properties of fats lie in their ability to oxidize before consumption. When we fry or bake fats, they oxidize, rendering them ineffective or even harmful to our health.

Avoid butter.

Physical activity is crucial for a longer and healthier life, but you may wonder what you should do. According to Harvard, the top sports for achieving optimal health include swimming, Tai Chi, strength training, walking/trekking, and Kegel exercises.

To develop a consistent habit, the best approach is to join a group engaged in the activity. This helps us stay accountable, adds enjoyment, and, when there’s a teacher involved, ensures efficiency and safety. Having a teacher is important for activities like strength training and Tai Chi to prevent injuries.