In 1850, the German philosopher and anthropologist Ludwig Feuerbach wrote, "We are what we eat." The doctrine of good nutrition enters our lives from the perspective of updating current habits.
All the food we eat and the way we cook it will definitely affect our physical and mental health. That's why it's important to nourish yourself with highly nutritious foods for optimal health.
To be precise, more and more research on food is being done to live longer and better. Not many people know about the Harvard Study Diet, which was created as a guide to the best healthy diet.
Also known as the Healthy Eating Plate, the Harvard diet was conceptualized in 2011. To develop the final diet plan, experts from the Harvard T.H. Chan School of Public Health collaborated with researchers at Harvard Health Press.
"In terms of cardiovascular disease prevention, different cancers [and] major chronic diseases such as type 2 diabetes, this diet will help prevent common diseases in the United States and the world," Li, a professor of nutrition at the Harvard School of Public Health, told CNBC.
According to Harvard research, the healthy eating method can be used as a guide to "creating healthy, balanced meals, whether served at the table or in a lunch box."
Here are six tips for following the Harvard diet
1. Vegetables and fruits dominant: half of the plate.
Fruits and vegetables should make up half of a person's plate. The researchers recommend targeting "color and diversity," as well as eating vegetables instead of fruits.
Also, be careful what vegetables are. For example, "from a nutritional point of view, potatoes are not vegetables," Professor Li explains. "Potatoes almost behave like refined carbohydrates. It raises blood sugar.
Nutrition experts also recommend consuming whole fruits instead of juices.
2. Add whole grains: a quarter of a plate
Diet plans encourage the consumption of whole grains and whole grains.
"Whole grains contain more vitamins, as well as phytochemicals and minerals, which are healthier for us and don't raise [our] blood sugar anytime soon," Professor Li said.
Some options to consider include oats, quinoa, barley, whole grains, and brown rice.
3. Healthy protein: A quarter of a plate
A healthy diet plate suggests the types of protein to consume and which proteins to ignore.
Healthy proteins, such as fish, chicken, beans, nuts, and duck, should make up a quarter of your plate.
Professor Lee advises avoiding red meat and staying away from processed meats such as bacon and sausages.
4. Cook with vegetable oil: to taste
The Harvard diet calls for avoiding trans fats such as partially hydrogenated oils such as margarine and certain vegetable oils. Healthier options include oils made from olive oil, canola, soybean, corn, sunflower, and peanuts if you're not allergic.
5. Drink water, tea or coffee.
When someone asks "we're really careful about drinks, so replace it with milk"
Talking about the idea that people should drink three glasses of milk a day. Professor Li suggested
"I don't think it's the wisest approach, especially since there are people who are lactose intolerant,"
"Drinking water, tea or coffee may be preferable." Chinese definitely prefer tea more.
6. Keep moving
In addition, Professor Li also suggested that without physical exercise, the diet plan is incomplete.
"We need to do half an hour a day, or at least five times a week, for vigorous activity,"
The above are the six key points of healthy eating obtained by Harvard University's long-term research, remember to collect ha!