More than 1.9 billion adults in the world are overweight and obese. This health problem also affects children: more than 41 million children under the age of five are overweight or obese. It is a multi-causal disorder and involves an energy imbalance between calories consumed and expended.
loss Harvard School of Public Health nutritionist and editor of Harvard University Health Journals, In the United States, they created the “Healthy Meal Plate,” which is part of a guide to preparing healthy and balanced meals and taking care of your health.
Worldwide, overweight and obesity disorders have increased due to an increase in the consumption of high-calorie foods that are rich in fat. At the same time, there has been a decrease in physical activity. People are more sedentary due to new forms of work, means of transport and increasing urbanization of recent decades.
“Changes in eating and physical activity habits are often the result of environmental and social changes associated with development and a lack of supportive policies in areas such as health; agriculture; traffic; urban planning; environment; World Health Organization (WHO) experts explained that the processing, distribution and marketing of food and education.
Being overweight is a significant risk factor for non-communicable diseases, such as heart disease (mainly heart disease and stroke), Diabetes, osteoarthritis, and certain cancers (endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon). Meanwhile, childhood obesity is associated with a higher likelihood of obesity, premature death and disability in adulthood.
According to Harvard experts, healthy food plates can be considered when preparing meals at home and for breakfast or lunch at work or school. At home, a copy can be printed and kept on the refrigerator for a daily reminder to prepare healthy, balanced meals.
– Half the plate should contain vegetables and fruits
Try to incorporate color and variety into the food. Vegetables, vegetables and fruits should be eaten in half the plate. Remember that potatoes (or potatoes) or french fries do not count as a vegetable because of their negative effect on blood sugar.
– A quarter of the plate can consist of whole grains
They recommend including whole and intact grains such as whole wheat, barley, whole wheat grains, quinoa, oatmeal, brown rice. They also show that foods made with such ingredients — whole-wheat pasta — have a more moderate effect on blood sugar and insulin than white bread, white rice and other refined grains.
Protein should be in another quarter of the plate
Harvard experts say that another quarter of your plate should consist of protein-providing foods such as fish, chicken, legumes (legumes/beans), and nuts, which are healthy and versatile sources of protein. They can be added to salads, and goes well with vegetables on a plate. They recommend limiting your red meat intake and avoiding processed meats such as bacon (with pancetta) and deli meats (for example, hot dogs).
Healthy plant oils should be consumed in moderation
Choose healthy vegetable oils such as olive, canola, soybean, corn, sunflower, peanut, or others and avoid partially hydrogenated oils. The latter contain unhealthy trans fats. Remember that “low fat” does not necessarily mean “healthy”.
– Drink water, coffee or tea
Skip sugary drinks, limit milk and milk products to one or two servings a day, and limit juices to one small glass a day.
Apart from healthy dishes, you have to be active daily
In the “Healthy Food Plate” graphic, a running human figure was included. It’s a reminder that it’s also important to be proactive in weight management. You can go for a brisk walk, ride a bike, dance, among other activities.
In addition to plate components for eating well, Harvard experts He stressed that the type of carbohydrates in the diet is more important than the amount of carbohydrates. This is because some carbohydrate sources – such as vegetables (besides potatoes), fruits, whole grains and legumes (beans) – are healthier than others.
They also give advice to consumers Avoid sugary drinks, a main source of calories — usually with little nutritional value. And they encourage consumers to use healthier oils. And doesn’t set a maximum on the percentage of calories from healthy sources of fat that people should get each day.
“If a person is overweight, It is recommended that you consult an expert so that you can change your habits to lose weight during the pandemic. It is important that one feels comfortable with the process of change. The therapist can help stimulate the energy or initiative that the patient brings with them when starting their weight loss journey.“, said infobae Rosa Labanca, University Medical Nutritionist, Director of the Assistance-Teaching-Research Center of the Argentine Society of Obesity (SAOTA) and Argentine representative before the World Society of Obesity (IASO).
According to LaBanca, try to eat natural foods, such as vegetables and fruits, while minimizing processed foods as much as possible — such as cold cuts, pasta, and Avoid highly-processed products, such as cookies, sausages, sweets, jams, among other products—that is, almost all industrial products that have a label”, he claimed.