nutritionist from public health school and publishers of Harvard University Health Publicationsthe article is spread “Healthy Food Plate”Which is part of a guide to healthy and balanced eating presented by the university.
more than currently 1.9 billion adults are overweight or obese around the planet, so these two eating disorders are a serious public health problem.
Mexico ranks fifth in the world in terms of obesity and the number is expected to increase 35 million adults for the next decadeA, as stated in a statement world obesity association last March.
Overweight and obesity are an important factor in vulnerability to non-communicable diseases such as Cardiovascular problems, diabetes, osteoarthritis and some cancers
that’s why the article “Healthy Food Plate”, can help family members prepare healthy, balanced meals at home. Below we show you five keys to a healthy plate presented by Harvard.
Vegetables and fruits should be 50 percent of the plate
Vegetables, vegetables and fruits have to be eaten in half the plateFor this step, try to incorporate color and variety into your meals. Remember that cooked or fried potatoes are not counted as vegetables, as they have a negative effect on blood sugar.
Whole grains should comprise 25 percent of the plate
Involved whole grains such as wheat, barley, quinoa, oats, or riceBecause they have a more moderate effect on sugar, blood and insulin than refined grains.
Protein should be in 25 quarts of the plate
The remaining quarter of the plate should contain Foods that provide protein such as fish, chicken, legumes and nuts. They can be added to salads, it is also advised to limit consumption of red meat and avoid all processed meats such as bacon and sausage.
Healthy plant oils should be consumed in moderation
When cooking, chooseHealthy vegetable oils like olive, canola, soy, corn, sunflower and peanut. Avoid partially hydrogenated oils altogether, as they contain unhealthy trans fats. Keep in mind that products labeled “low fat” do not necessarily mean that they are healthy.
don’t drink sugary drinks
Always avoid sugary drinks like soft drinks, flavored milk, industrial juices, beer etc. Try limiting milk and milk products to one or two servings a day, and limit natural juices to one small glass a day.
Apart from these five points to be active daily, you can do some brisk walking, cycling, dancing or other sports activities.
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