Healthy food for good health
Harvard T. H. Chan is a guide to preparing a balanced, healthy diet of healthy food made by the Nutritionists of School of Public Health, and editors of Harvard Health Publications - whether served in the plate, or in the food box To be inserted. Keep this copy on the fridge so that it reminds you to make healthy, balanced meals every day!
Make fruits and vegetables the largest part of your diet
Try to eat lots of fruits and vegetables. And remember that potato is not considered a vegetable in a healthy food plate, because eating potatoes has negative effects on blood sugar, or 'blood glucose'.
'Whole grains', or whole grains, mostly eat
Whole wheat and whole grains - whole wheat, barley, millet, 'brown rice' or unprocessed rice, and the foods made from these, such as bread made from whole wheat flour - made from fine flour, 'White rice ', And other processed grains have less effect on blood sugar and insulin.
Power of protein
Fish, chicken, lentils, and walnuts are the source of healthy and versatile protein - they can be put in salad, and it gets better with vegetables. Red meat should be eaten less, and should be kept away from processed meat like 'bacon' and 'sausages'.
Healthy plant oil or 'vegetable oil'
Choose healthy vegetable oil, such as olive or 'olive', canola, soybean, sunflower, peanut, mustard, etc., and stay away from 'partially hydrogenated' oil because they contain unhealthy 'trans fat'. Remember, due to only low or zero fat the foods do not become “healthy”.
Drink water, tea, or coffee
Stay away from sweet feet, eat only one or two servings of milk and other food items made of milk, and drink more juice every day than a small glass of fruit.
Remain active
On a healthy eating that being active is also essential for weight balance.
The main message of healthy food is “dietary quality”, or about the quality of diet
Make fruits and vegetables the largest part of your diet
Try to eat lots of fruits and vegetables. And remember that potato is not considered a vegetable in a healthy food plate, because eating potatoes has negative effects on blood sugar, or 'blood glucose'.
'Whole grains', or whole grains, mostly eat
Whole wheat and whole grains - whole wheat, barley, millet, 'brown rice' or unprocessed rice, and the foods made from these, such as bread made from whole wheat flour - made from fine flour, 'White rice ', And other processed grains have less effect on blood sugar and insulin.
Power of protein
Fish, chicken, lentils, and walnuts are the source of healthy and versatile protein - they can be put in salad, and it gets better with vegetables. Red meat should be eaten less, and should be kept away from processed meat like 'bacon' and 'sausages'.
Healthy plant oil or 'vegetable oil'
Choose healthy vegetable oil, such as olive or 'olive', canola, soybean, sunflower, peanut, mustard, etc., and stay away from 'partially hydrogenated' oil because they contain unhealthy 'trans fat'. Remember, due to only low or zero fat the foods do not become “healthy”.
Drink water, tea, or coffee
Stay away from sweet feet, eat only one or two servings of milk and other food items made of milk, and drink more juice every day than a small glass of fruit.
Remain active
On a healthy eating that being active is also essential for weight balance.
The main message of healthy food is “dietary quality”, or about the quality of diet
- It is important to think of the type of carbohydrate in our diet because it is important to think about the amount of carbohydrate, because some sources of carbohydrate - such as vegetables (except potatoes), fruits, whole grains, and lentils - are more than other sources. Are healthy.
- The healthy food plate also tells people to stay away from sweet feet, which are filled with calorie, or “calories” - and usually they have less nutrition.
- Healthy food plate encourages people to eat healthy “vegetable oil” food, and there is no upper limit on the consumption of "fats" from healthy sources.
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