The Harvard Healthy Plate, created by the prestigious school of public health, represents a simple and complete guide to a balanced and nutritious diet. However, to further optimize the health benefits, in particular for weight control and glycemic peaks, it is possible to integrate the principles of the dish with the principles of the Mediterranean diet and the indications of the latest scientific research also described in the book “The Revolution of Glucose” by Jessie Inchauspe.
The Harvard Healthy “Mediterranean” Dish
Among the various food guides available, the Harvard Healthy Dish stands out for its simplicity and adherence to the principles of the Mediterranean diet, recognized as a World Heritage Site for its health benefits. Both models emphasize consumption of vegetables, fruits, whole grains, legumes, fish and olive oil, while limiting saturated fats, sweets and red meats.
How to compose the Harvard Healthy Dish
Imagine a dinner plate divided into five sections.
1. Verdure
Half of the plate (about 50%) should be occupied by seasonal vegetables, raw or cooked, to be chosen in a variety of colors to maximize the intake of nutrients and fibre. Choose green leafy vegetables, tomatoes, peppers, broccoli, carrots and seasonal vegetables. These foods provide vitamins, minerals, fiber and antioxidants, essential for the health of the body.
2. Whole grains
A quarter of the plate (about 25%) should be made up of whole grains from organic farming, such as rice or wholemeal pasta. Whole grains are rich in fiber and nutrients that promote satiety, blood sugar control and provide long-term energy. Choose cereals from organic farming to avoid exposure to pesticides and encourage sustainable agricultural practices.
3. Lean protein
Another quarter of your plate (about 25%) should include lean proteins, such as fish, poultry, legumes or tofu. Protein is essential for building and maintaining muscle, bone health, and the production of enzymes and hormones. Choose oily fish, rich in omega-3, legumes such as lentils, chickpeas and beans, and white meats such as skinless chicken and turkey.
4. Fruit
A small fresh seasonal fruit should complete the meal (about 10%). Fruit is rich in vitamins, minerals, fiber and antioxidants, which support the immune system and protect cells from oxidative damage. Choose seasonal fruit to benefit from optimal flavor and higher nutrient content. The environment will thank you.
5. Healthy fats
A spoonful of healthy fats, such as olive oil, avocado or nuts, should round out the dish. Healthy fats are important for heart and brain health, reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. Extra virgin olive oil is great to use in food preparations, while avocados and nuts can be eaten as snacks or added to salads and yogurt.
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The Glucose Revolution: sequence makes the difference
While the Harvard Healthy Plate focuses on the variety and proportion of macronutrients, “The Glucose Revolution” places emphasis on the order in which they are consumed. According to Dr. Inchauspe’s studies, described in the book The glucose revolutionconsuming vegetables first, then proteins and finally carbohydrates helps to modulate the glycemic response, preventing blood sugar spikes that can lead to cycles of tiredness and excessive hunger, accumulation of fat and increased risk of diabetes and cardiovascular disease .
The science behind it
Various scientific research supports the idea that macronutrient order can influence glycemic response. A study published in the Journal of the American Diabetes Association found that consuming vegetables before a carbohydrate-rich meal led to a lower postprandial glycemic response compared to when the vegetables were consumed after the carbohydrates.
A combined approach
By combining the principles of the Harvard Healthy Plate with the indications of the “Glucose Revolution”, it is possible to create a complete and personalized eating plan that promotes general well-being and weight control.
Practical advice for the Harvard Healthy Plate diet
Start your meal with a salad full of leafy greens, tomatoes, cucumbers or other seasonal vegetables. Choose lean proteins such as fish, poultry or legumes as your primary protein source. Opt for whole grains like brown rice, quinoa or oats as a carbohydrate source. Finish the meal with a small fresh fruit. Use healthy fats like olive oil, avocado or nuts to season your dishes.
By following these simple tips you will be able to enjoy a healthier, tastier and more satisfying diet, promoting your physical well-being (and maybe even helping your body reach its reasonable weight, but that’s another book…).
Monia Farina is a biologist and nutritionist. Already provincial contact person for the National Order of Biologists, she is the creator of the Mangiaperpiacere method of nutritional education for the well-being of the person.
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2024-06-07 10:46:12
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