Fill at least half of your plate with vegetables and fruits. The idea is that if you put everything you eat on a plate / plate, half should be vegetables and fruits.
The more you have more color and a greater variety of vegetables and fruits the better. French fries and chips are not considered vegetables in the Harvard Healthy Plate. Keep a quarter of your whole grain plate: whole grain, whole rice, oats, rye and whole barley. Whole grains have a blander effect on glycemia and insulin than refined cereals. It uses a quarter of a healthy protein plate. Total or post-fermenting vegetarians can obtain such soybean protein, soybean texture (snitel, cubes, granules), beans, lentils, naut, peas. Ovolactovegetarienii will get the proteins from the above mentioned sources plus the eggs and skimmed dairy. Omnivores are advised to choose sources of lean meat: such as chicken or fish.
The recommendation is to avoid fatty meat: cow, pig, lamb and sausage because, telling us at Harvard researchers, over time, they increase the risk of cardiovascular disease, type 2 diabetes and colon cancer.
Use healthy vegetable oils such as olive oil, soy, corn, cold pressed sunflower, salads and other dishes. Limit untranslated butter and trans fat from margarine.
Drink water. Unlike the USDA plate, which has a glass of milk next to the plate, Harvard does not advocate recommending that we limit dairy consumption to 1-2 servings a day because an increased milk / dairy supplement is associated with a high risk prostate cancer and ovarian cancer. Limit fruit juices because they are concentrated in sugar. Avoid refreshing sugary drinks because they bring in empty calories without nutrients. Regular consumption of soft drinks can lead to weight gain, increasing the risk of type 2 diabetes, increasing the risk of heart disease.
Be active. Finally, daily activity is half the secret of keeping the normal weight. The other half consists of a more modest serving that does not exceed our caloric needs.