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What You Should Eat Every Day According To Harvard | The State

Eating daily in a healthy and balanced way will make you look, feel and feel good. The Harvard School of Public Health offers you a simple guide of what to serve on your plate for each meal. Are food tasty, accessible and with those who you are familiar.

Always keep in mind the food groups that you should include, which are: fruits, vegetables, protein, whole grains, and healthy fats.

Healthy eating plate

1. Fruits and vegetables | 1/2 of plate

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Place a variety of fruits and vegetables in the middle of the plate. Harvard notes that potatoes or potatoes are not recommended for its negative effect on blood sugar.

Try to incorporate color and variety, and remember potatoes (potatoes).

Eating fruits and vegetables not only reduces the risk of obesity but also cardiovascular disease, cancer and type 2 diabetes, according to the World Health Organization.

Adults should eat 1½ to 2 cups of fruit and 2 to 3 cups of vegetables a day.

2. Whole grains | ¼ plate:

whole wheat bread
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Whole grains like whole wheat, barley, wheat grains, quinoa, oats, Integral rice And foods made with these ingredients offer a package of health benefits. They give you energy, they are complex carbohydrates, a source of fiber, provide B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals.

They keep a constant blood sugar level instead of causing sharp spikes. Fiber helps lower cholesterol and move waste through the digestive tract. It can also help prevent the formation of small blood clots that can trigger heart attacks or strokes.

3. Protein | ¼ plate

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Harvard recommends healthy protein sources to fish, chicken, legumes (beans / legumes / beans), and walnuts. Recommend limit red meat and avoid processed meats like bacon and cold cuts.

Protein is found throughout the body – in muscles, bones, skin, hair, and just about any tissue. According to Medical News Today, protein plays a role in many bodily processes, including: blood clotting, fluid balance, immune system responses, vision, hormones, and enzymes.

4. Healthy fats

olive oil
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Opt for good fats, which are unsaturated. The Harvard Nutrition Source explains that they are considered beneficial fats because they can improve blood cholesterol levels, relieve inflammation, stabilize heart rate and perform a number of health-promoting functions.

Good fats are found predominantly in plant-based foods, such as vegetable oils (like the oil of olive and avocado), Nuts and seeds.

Avoid partially hydrogenated oils, which contain unhealthy trans fats.


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Opt for unsweetened water, coffee, or tea. Avoid sugary drinks (sweetened with added sugar) such as sodas, fruit punches, sports and energy drinks. It is recommended limit milk and dairy products to one or two servings a day, and juice to a small glass a day.

In addition to favoring weight gain, the routine consumption of drinks with a lot of sugar can increase the risk of type 2 diabetes, heart diseases and other chronic diseases.

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