Emma Miller
If you distribute food properly, you can live a long and healthy life. The infographic presented by Harvard University shows how many foods of each category should be on your plate at a meal. This will help to prolong your life and make it healthier.
What foods are included?
One-half of the dinner plate should be filled with vegetables or fruits – “strive for variety and color,” the university said. However, there is one caveat: potatoes are not considered a vegetable, so chips, mashed potatoes, and fried potatoes are excluded from the menu.
The other quarter of the super plate should consist of whole grains, for example:
- Whole grain bread
- Barley
- Wheat grains
- Quinoa
- Oats
- Brown rice
- Whole wheat pie
The remaining quarter is best filled with protein, such as fish, poultry, beans, and nuts. They go well with the vegetables on the plate and are a great addition to a salad.
Three quadrants of the super plate:
- 1/4-healthy protein
- 1/4 – whole grains
- 1/2-vegetables and fruits
According to the infographic, it is better for a person to eat more vegetables than fruits on the super plate.
As with any vegetable oil used for cooking, vegetable options are best. Examples include:
- Olive oil
- Canola oil
- Corn oil
- Sunflower oil
- Peanut butter
When it comes to a refreshing drink, water is the best option. Tea and coffee are okay, but Harvard University recommends limiting the amount of milk to one or two servings a day. Harvard University has given other useful tips on what to avoid, such as sugary drinks.
Red and processed meats, such as bacon and sausages, as well as dairy products, should be limited. A healthy diet is a great way to reduce the risk of disease and mortality.
The Centers for Disease Control and Prevention (CDC) has confirmed: “adults who eat a healthy diet live longer and are at lower risk of obesity, heart disease, type 2 diabetes, and certain cancers.” In addition, people with medical conditions can benefit from a healthy diet. Nutritious food can help people manage their condition effectively and “prevent complications”.
How can a poor diet lead to illness?
Eating high-calorie foods that do not contain any nutrients is a sure way to gain weight. Overweight people have an increased risk of developing type 2 diabetes because the body loses the ability to produce insulin. Being overweight is also linked to “at least 13 types of cancer” such as breast and bowel cancer.
Consuming too much sodium (e.g., salt) can lead to high blood pressure, which puts a person at risk of stroke or heart attack. In addition, eating fatty foods can lead to high cholesterol levels, which can also lead to the same results. This is because excess cholesterol sticks to the walls of the artery, causing a narrowing of blood flow.
