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Healthy food plate

Тарелка здорового питания

Healthy nutrition is nutrition that ensures the growth, normal development and life of a person, contributing to the strengthening of his health and the prevention of diseases.

Following healthy eating habits, combined with regular exercise, reduces the risk of chronic diseases and disorders such as obesity, cardiovascular disease, diabetes, high blood pressure, and cancer.

Modern science conducts numerous studies to optimize the diet for the prevention of major chronic diseases.

• Vegetables and fruits should be the main part of your meal - ½ plate.

Provide a variety of colors and types of your food and remember that potatoes are not considered vegetables on the Healthy Food Plate because of the negative effects on blood sugar.

• Give preference to whole grains - ¼ plates.

Whole and unrefined grains - whole wheat, barley, grains of wheat, quinoa, oatmeal, buckwheat, brown rice and products made from them, for example, whole wheat pasta - have less effect on blood sugar and insulin than white bread, white rice and other peeled grains.

• Protein Strength - ¼ plates.

Fish, chicken, beans, nuts are healthy and diverse sources of protein. They can be added to the salad and they go well with vegetables. Limit your intake of red meat and avoid the consumption of processed foods such as bacon and sausages.

• Useful vegetable oils - in moderation.

Choose healthy vegetable oils, such as olive, canola, corn, sunflower, peanut and others. Avoid partially hydrogenated oils that contain harmful trans fats. Remember that reduced fat does not always mean “wholesome.”

• Drink water, coffee or tea.

Avoid sugary drinks, limit your intake of milk and dairy products to one or two servings per day, limit your juice intake to a small glass per day.

• Be active.

The red man who runs along the Healthy Diet Plate is a reminder that activity is also important for weight control.

• The main message of the Healthy Diet Plate is to give preference to quality nutrition.

• The type of carbohydrate in your diet is more important than the amount, because some sources of carbohydrates - such as vegetables (except potatoes), fruits, whole grains, and legumes - are healthier than others.

• A Healthy Dish Plate also recommends avoiding sugary drinks, the main source of calories is usually of low nutritional value.

• A Healthy Dish Plate encourages the use of healthy vegetable oils and does not set a limit on the daily calorie intake of healthy fat sources.

Via Harvard University. For more information on the Healthy Nutrition Plate, contact the Harvard School of Public Health Nutrition Department Nutrition Source, and Harvard Health Publications, .