The Harvard University Health Information website I ordered sent an article on 2024-8-7, which it published on 2024-6-29 5 principles of a healthy diet. I translate it as follows:
What is the healthiest way to eat? This depends on who you ask. Many medical and nutrition experts say they know about the “perfect” healthy eating style, but some of these diet advocates have differences on some basic aspects. So, who is correct? … who is wrong?
Although details may differ from eating, all healthy diet plans have the following five common principles:
1. Many plants. Plant-based foods — — vegetables, fruits, beans, whole grains, fruits and seeds — — provide rich vitamins and minerals, as well as fibers and healthy compounds called phytochemical substances (literally “ plant chemical substances ” natural substances in plants, providing a range of health benefits to humans). While many plant-based foods are nutritious, the heat is relatively low. A combination of high nutritional content and low heat (called nutrient density) means that plant-based diets have benefits for health and weight loss. As people often underestimate the intake of fruits and vegetables, Harvard Nutritionists have designed Harvard Healthy Diet Pan to show healthy dinners in a graphical way. All half of the plates are agricultural products.2. Adequate protein. A large number of studies have shown that it is important to get enough protein, but there are many ways to get it, some of which are healthier than others. People who limit their consumption of meat tend to have lower risks of chronic diseases. Plant-based protein sources (beans, lentils, soy foods, fruits, seeds) and seafood are most beneficial to health. Taking enough protein and physical training is very important for maintaining strong, healthy and independent strength.
3. Minimum processed food. A 2019 study by the National Institute of Health Research clearly shows that diets rich in ultra-processed foods can lead to weight gain and unhealthy changes in blood sugar and blood sterols. For the healthiest diet, eat as much natural foods as possible (i.e. unprocessed foods such as cauliflower, apples and almonds) and minimally processed foods such as raw quality, canned fish and natural peanut sauce). Processing often causes nutrients to be nourished, and additional fat, sugar and ginger are added, not to mention other additives and preservatives.
4. Limit the amount of fat and fat, add sugar and ginger. The U.S. government’s Eat Guidelines for Americans recommends limiting their diet and fat intake to less than 10% of their daily calories. The same is true for adding sugar (sugar added during processing). If you eat 2,000 calories per day, this means that the amount of heat coming from added sugar should not exceed 200 calories per day. As for the stent, keep below 2,300 mg (mg) per day. Americans consume more than 3,400 mg per day on average.
5. Balance and diversity. To meet nutritional needs, it is important to choose a variety of nutritious foods among all food categories. Choosing nutritious foods can help you get the nutrients you need without consuming too many calories.
Although everyone needs carbohydrates, fats, and proteins, there is no magical ratio that you should strive for as long as you avoid extremes. To learn more about Harvard Medical College experts on different diets, check out Harvard Medical College’s special health report Diet Reviews.
Original text: 5 principles for healthy dietResponsible editor: Gu Zihuan