Harvard School of Public Health publishes healthy eating guidelines in Russian
 

The Harvard School of Public Health brings together leading scientists and experts in a variety of disciplines. The goal is to raise a new generation of global health leaders who can effectively advocate innovative ideas that improve the lives and health of people around the world. You can read more about this school on the website.

Last week they published their recommendations for healthy eating in Russian under the title “Plate of healthy eating”. The creators advise this guide toStaple on the refrigerator to remind yourself of a healthy, balanced diet every day.

Here is its content:

 
  • Vegetables and fruits should make up the bulk of your meal – ½ plate.

Provide a variety of colors and types of food, and remember that potatoes are not considered a vegetable on the Healthy Food Plate due to their negative effects on blood sugar.

  • Prefer whole grains – ¼ plate.

Whole and unrefined grains — whole wheat, barley, wheat grains, quinoa, oatmeal, buckwheat, brown rice and foods made from them, such as whole wheat pasta,  less impact on blood sugar and insulin levels than white bread, white rice and other refined grains.

  • Protein strength – ¼ plate.

Fish, chicken, beans, and nuts are healthy and varied sources of protein. They can be added to salads and go well with vegetables. Limit your intake of red meats and avoid processed meats such as bacon and sausages.

  • Useful vegetable oils in moderation.

Choose healthy vegetable oils such as olive, canola, corn, sunflower, peanut, and others. Avoid partially hydrogenated oils that contain harmful trans fats. Remember that reduced fat does not always mean healthy.

  • Drink water, coffee, or tea.

Avoid sugary drinks, limit your milk and dairy products to one or two servings a day, and limit your juice intake to a small glass a day.

  • Be proactive.

The red man running along the Healthy Food Plate  it is a reminder that activity is also important for weight control.

The main message of the Healthy Food Plates is to prioritize food quality

  • The type of carbohydrates in your diet is more important than the amount, because some sources of carbohydrates  such as vegetables (other than potatoes), fruits, whole grains, legumes  more useful than others.
  • The Healthy Eating Plate also advises avoiding sugary drinks, the main source of calories  usually of low nutritional value.
  • The Healthy Eating Plate encourages the use of healthy vegetable oils and does not set a limit on the daily calorie expenditure from healthy sources of fat.

 

Copyright © 2011 Harvard University. For more information on the Healthy Eating Plate, contact the Power Source of the Harvard School of Public Health Nutrition Department and Harvard Health Publications.

 

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