classic Food pyramid, which many people have in mind when thinking about a healthy diet, has certainly gone down in history. The latest research on nutrition and health led to the consolidation of the so-called Cheerful merriment (Healthy eating plate), designed by the Harvard School of Public Health at Harvard University, “a guide to creating meals healthy and balanced, whether they are served on a plate or packaged for snacking or lunch, ”according to the creators of this new nutritional bible created in 2011, which has gradually consolidated worldwide.
“Harvard Healthy Plate exceeds the food pyramid for several reasons. The main thing is that while the pyramid set cereals as dietary basis, The plaque states that the main contribution of the day, up to 50%, must come fruits, vegetables and greens“, According to Lina Robles, nutritionist at the Sanitas La Zarzuela University Hospital in Madrid. The expert adds that, in addition, “the guidelines established by Harvard eat more fun, because they allow the creation of various dishes, with all the nutrients and for all tastes and needs ”. In addition, it is an interesting model, if desired lose weight, above very restrictive diets or those based on calorie counting and food weighing, because “since vegetables and fruits are the basis of the diet, it is easy to lose weight progressively, so it should be done, between a few 500 and 800 grams per week”Concludes Robles.
Harvard Plate indicates that the main contribution of the daily, up to 50%, must come from fruits, vegetables and greens “
With the help of the nutritionist, we analyzed some of the food guidelines established by Cheerful merriment, which, although it gives the consumer a lot of freedom to design the holidays, sets certain quantities for each food group and some guidelines for forbidden fats or foods.
Cereals, always whole
He Cheerful merriment states that until 25% of the plate must be composed of whole grains and advises limits refined grains. “Whole grains provide fiber, regulate sugar absorption and are more digestible, ideal for diabetic patientsRobles says. For her, one of the main problems of the classic pyramid is that “it is recommended to take a very large amount of cereals, which in most cases, except for people who practice a lot of sports, usually leads to a Increased weight“.
The healthy plaque is, according to Robles, in that happy middle way carbohydrates of cereals should be taken daily, in small amounts and in small quantities full version and healthy (though not for that less caloric): that is, between the excess set by the pyramid and the absolute limit prescribed by many protein diets. “It simply came to our notice then carbohydrates It is not recommended either, because it gives us energy and, from my own experience in consulting, patients have a terrible time: they even dream of them and when they finally allow themselves to consume them, usually binge“Indicates the nutritionist.
Harvard board
Therefore, nothing better than to include a small portion in each agape (also at dinner) to feel satisfied, eat varied and balanced and not to go hungry to the next meal. For her part, nutrition coach Susana León recalls that “it is not necessary to take the healthy plate at face value and design each meal to the letter: it is enough that these amounts of food are distributed throughout the day“.
Limit red meat and eliminate processes
Other 25% of the plate should be, according to experts from Harvard, protein. “This must come mainly from eggs, fish, White meat, vegetables and NUTSRobles says. Plato indicates that it should limit (without specifying what is meant by limitation) red meat and cheese, and completely avoid processed meat and incorporated. The pyramid, in turn, placed red meat and processed meat in the same group as foods with “optional, occasional and moderate consumption”, while backyard birds were in the group of dairy products, over, nuts and seed as foods with “varied daily consumption”.
According to Harvard experts
25% of the dish should be protein from eggs, fish, legumes, white meat and nuts
Healthy plaque reflects, in this regard, the latest research in nutrition, which affects the need to consume protein at every meal to keep muscle, a fundamental indicator of health. In fact, according to a study published in Annals of Medicine “Muscle mass should be seen as a new vital sign, so if health professionals identify and treat low muscle mass, they can help significantly improve the health of their patients.” The study adds that low muscle mass may increase the risk of developing it surgical complications and postoperatively, leading to a poorer quality of life and lower survival rates.
Therefore, “it is essential to be clear that we need to eat protein not only at every meal, but also to try to add them. STARTERS“, Explains the doctor and nutritionist Núria Monfulleda, from the center Love TE, in Barcelona. In this regard, the specialist recommends increasing the consumption of lean meat and eggs, the latter, according to her, the quintessential superfood. “The protein in the egg contains everything AMINO essential and if we take into account the fact that an average egg offers some 80 caloriesWe already have a versatile, moderately caloric and nutritional food that is very interesting to include in our day ”.
Boiled eggs me
Look at the color
Fruits, vegetables and greens should be the basis of the diet according to Cheerful merriment, which is the main difference with the pyramid, which placed them in second place after the grain. Experts from Harvard I recommend this vegetables must always cover a 50% of the contribution, do not forget that potatoes are not included in this section and are limited to prescribing how much more varied the fruits and vegetables we eat, the better. “El Plato Saludable encourages the combination of fruits and vegetables of different colors, the best way to make sure we all take nutrients which our body needs, ”says Robles.
Fats, always from olive oil
Robles explains that too FATS of the diet “should be plant origin, which means you have to restrict the consumption of animal fats, such as butter and margarines ”. This is also indicated by the Healthy Plate, which indicates that the fat chosen for cooking or dressing should be olive oil or rapeseed, that you should limit the consumption of butter and avoid Unsaturated fats present in many ultra-processed foods.
Ultraprocessing, as Harvard Healthy Plate points out, should be banned from a healthy diet, and we should eliminate from the imagination that old phrase “you have to eat everything in moderation.”
Goodbye to ultraprocessing
One of the most controversial aspects of the classic food pyramid, which has been repeatedly questioned by modern nutrition, is that it has placed sweets, pastry, spreadable fats and STARTERS salty between “optional, occasional and moderate” foods. The ambiguity of these terms “has made many people very accustomed to consuming ultraprocesat and when the time comes, it’s quite difficult for them to eliminate them overnight, ”says Robles. Therefore, “ultra-processed, as mentioned in the Healthy Plaque of Harvard, It should be forbidden on a healthy diet and we should eliminate from the imagination the old expression “you have to eat everything in moderation”, because the truth is that there are some foods that we should never consume if we want to eat a healthy diet, not even occasionally, ”says León.
E Plato Saludable also indicates that the preferred fat for cooking or dressing should be olive or rapeseed oil.
And drink, water
While the food pyramid has placed fermented beverages among the “optional, occasional and moderate” foods, Healthy Plate is much more useful. He shows that beverages which should be consumed are only water, tea or coffee, limiting milk and dairy at one or two servings a day and juice to a small glass a day. Harvard experts also recommend Avoid sugary drinks.
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