Harvard Nutrition Plate For Health And Weight Loss: Rules, Examples

What is a "healthy plate"

Scientists at the Harvard School of Public Health have developed rules for making the right plate for breakfast, lunch and dinner, which meet the physiological needs of the human body and allow you to maintain health and figure without exhausting calorie counts. Experts emphasize the importance of the combination and ratio of products, and not their quantity. Since with the correct preparation of dishes, the likelihood of overeating is significantly reduced.

The healthy food plate rule is as follows:

1. Half of the plate is vegetables - fresh, processed, fermented. And the more varied the better!

2. One quarter are proteins.

3. And another quarter is carbohydrates.

Fats have a fairly high calorie content, so the amount of their consumption should be monitored (but in no case excluded!) - the amount should be visually equal to the thumb per serving.

We fill correctly: choose proteins

Food proteins are the building material for all systems of the human body. Proteins make up not only our muscles, skin, nails and hair, but also enzymes for digesting food, immune cells, transport proteins and hormones. Therefore, it is very important to choose and prepare protein foods correctly. Protein deficiency can lead to weakened immunity, early appearance of wrinkles, hair loss, brittle nails, loss of muscle mass, joint diseases, osteoporosis.

Proteins are divided into vegetable and animal, and it is advisable to use both types in the diet in a 50 to 50 ratio.

In order for the protein to be fully absorbed, it must be prepared before cooking by marinating (animal protein) or soaking (vegetable protein). Meat is marinated for 2 hours, fish - for about 40-60 minutes. As a marinade, you can use lemon, vinegar, tomatoes, kiwi, onions. Legumes are soaked overnight in room temperature water with lemon or natural apple cider vinegar.

It is also recommended to use proteins in combination with products that stimulate the production of hydrochloric acid - cranberries, lingonberries, currants (you can prepare sauces for meat and fish from these berries), cilantro, arugula, turnips, radishes, ginger, lemon juice, apple cider vinegar, cardamom.

We fill correctly: choose fats

Fats for our body are no less important than proteins, because the membrane of every cell in the body consists of fats. The membrane is considered the "brain" of the cell, so it is important that its functionality is normal. Hormones and nerve cells are also built from fats. The brain is the "fattest" organ, consisting of 60 percent of lipids. Here's why low-fat diets are not only "tasteless" but also dangerous to health

Fat deficiency can lead to dry and sagging skin, dry mucous membranes, slow wound healing, depression, joint pain, decreased libido, impaired memory and concentration.

Fats, like proteins, are vegetable and animal:

For the full absorption of fats, the adequate functioning of the gallbladder and pancreas is very important, so it is necessary to monitor their functional activity. For a better outflow of bile, it is recommended to drink a glass of warm water 15 minutes before meals, and also include bitterness in the diet - arugula, watercress, chard, lettuce, romaine, chicory, dandelion. It is not recommended to combine the intake of fatty foods with sweet, carbonated, and cold drinks. These combinations disrupt bile flow.

Fats are “afraid” of high temperatures and contact with air, begin to oxidize and change their structure and properties. That's why:

• Fry only with animal fats with a high smoke point, such as ghee; of vegetable oils, only coconut oil is suitable for stewing.
• In salads and sauces, use unrefined vegetable oils in dark glass containers, which should be stored in the refrigerator.
• Do not store butter and avocados for a long time, they also oxidize in the air.

Nuts and seeds should be soaked in room temperature water with lemon juice or vinegar before use, and then stored in the refrigerator. This is necessary to remove dust residues from them, as well as to “activate” and preserve all useful substances. Nuts and seeds are protected from germination, and under favorable conditions (warmth and humidity), inhibitors are removed, the seed is prepared for germination. There will be more benefits from such a seed.

We fill correctly: choose carbohydrates

Simple or fast ones do not contain fiber, are poor in vitamins and minerals, quickly raise blood sugar levels, saturate poorly and provoke a surge in hunger an hour after taking them. And slow or complex, on the contrary, contain a lot of benefits and saturate for a long time.

A carbohydrate deficiency can lead to hypoglycemia, a drop in blood sugar and symptoms such as:

1. dizziness;

2. nausea;

3. trembling in the hands;

4. decreased energy levels;

5. pre-fainting state;

6. increased cravings for sweets;

7. overeating.

Try to limit simple carbohydrates.

Carbohydrates during cooking change their structure and properties. That is, the more the product is processed - crushed, boiled, stewed, fried - the faster it will be absorbed. Therefore, you should adhere to the following rules:

• Cereals should not be strongly boiled, they should remain crumbly.
• Adding enough salt activates the enzyme amylase, which is responsible for the digestion of carbohydrates (better to use sea or pink Himalayan salt due to the high mineral content).
• To enrich cereals, they can be boiled in bone or vegetable broth.

* Chew your food thoroughly, as the digestion of carbohydrates begins in the mouth.

We fill correctly: choose vegetables

Fiber is also carbohydrates, but it has a specific purpose:

1. Dietary fibers are a kind of "cleaners" of the intestines, they are saturated with water and collect already waste substances for excretion from the body.

2. Fiber prebiotics are food for the friendly bacteria that populate our intestines.

In the right plate, you need to combine raw and cooked vegetables. There are several rules for cooking vegetables:

1. Cook only to al dente to retain the delicious crunch and texture.

2. Starchy vegetables such as pumpkin, beets, carrots are best consumed raw (if there are no problems with the intestines), as they become quickly digestible when processed.

3. The preferred cooking method is stewing in ghee or coconut oil, steaming.

4. Starchy sources such as potatoes and rice are sources of resistant starch, which lowers blood sugar and "bad" cholesterol. They need to be consumed chilled, as hot starch turns into ordinary and loses its beneficial properties.

Another important part of a proper plate is fermented vegetables. Fermentation - the so-called "artificial digestion" - is a natural fermentation during which microorganisms break down organic compounds in the absence of oxygen. Products after fermentation become even more useful, as they are saturated with useful minerals, B, C and K vitamins, Omega-3 fatty acids, sodium, iron, antioxidants, pro- and prebiotics. Since the products partially break down during the fermentation process, their absorption by the body is facilitated.

Due to fermentation, products are stored longer and do not lose their beneficial properties. You can ferment any vegetables and fruits. As a result, we get foods rich in both probiotics (microorganisms that are friendly to the intestinal microflora) and prebiotics (food for these same bacteria).

Benefits of fermented foods:

• settlement of the intestines with beneficial bacteria and a beneficial effect on the immune system (prevention of the disease or, if sick, help in a quick recovery);
• lactose (milk sugar) is destroyed during fermentation, so fermented dairy products can be consumed by people with lactase deficiency;
• Probiotics from fermented foods can lower “bad cholesterol”, thereby reducing the risk of heart and vascular disease.

As for fruits, they should be limited to 1 piece per day (10-25 grams of fructose) in the diet. They contain fructose, an excess of which adversely affects the health of the liver. It is better to replace them with berries - this is an excellent source of fiber, vitamins, minerals and bioflavonoids.

Additional Recommendations

1. Three meals a day is the most optimal mode when using the right plate rule. Make every meal complete and you won't feel like snacking.

2. When compiling a plate, be guided by the “rainbow” principle - the brighter and more colorful your meal is, the more vitamins, minerals, bioflavonoids you will receive.

3. When choosing vegetables, fruits and berries, follow the rule of seasonality - these products are harvested fresh and immediately sold. They have the maximum concentration of benefits, and they are also much cheaper than imported ones.

   Month

   Vegetable

   fruit/berry

   January

   White cabbage, red cabbage, Brussels sprouts, leeks, shallots, artichokes, turnips, parsnips

   Citrus fruits (lemons, oranges, tangerines, grapefruits), quince, persimmon

   February

   White cabbage, red cabbage, Brussels sprouts, shallots, parsnips

   Citrus fruits (lemons, oranges, tangerines, grapefruits), quince, pears

   March

   White cabbage, leek, carrots, beets, potatoes

   Citrus fruits, pears, kiwi

   April

   Watercress, radicchio lettuce, asparagus, spinach, radish, rhubarb

   Citrus fruits, pears, kiwi

   May

   Asparagus, spinach, radish, white cabbage, lettuce, lettuce, radicchio, arugula, baby peas

   Citrus fruits, bananas, kiwi, strawberries

   June

   Asparagus, spinach, radish, radish, rutabaga, beans, peas, carrots, zucchini, cucumbers, bell peppers, cauliflower, broccoli, lettuce, head, radicchio

   Strawberries, wild strawberries, cherries, sweet cherries, red currants, gooseberries, blueberries

   July

   New potatoes, cucumbers, tomatoes, cauliflower, broccoli, carrots, zucchini, eggplant, bell peppers, green peas, beans, celery, leeks and onions, watercress, lettuce

   Strawberries, raspberries, cherries, cherries, black and red currants, blueberries, blueberries, gooseberries, peaches, apricots, nectarines

   August

   Potatoes, tomatoes, cucumbers, carrots, eggplants, zucchini, zucchini, cauliflower, red cabbage, broccoli, green peas, bell peppers, corn, onions, radishes, radishes, rutabagas, chard beets

   Watermelons, melons, plums, peaches, nectarines, apricots, gooseberries, blueberries, currants, sea buckthorn

   September

   Cucumbers, tomatoes, bell peppers, carrots, pumpkins, zucchini, eggplant, zucchini, cauliflower and broccoli, onions and leeks, cabbage, horseradish, radishes, swede

   Apples, plums, figs, pears, melons, watermelons, sea buckthorn

   October

   Tomatoes, carrots, pumpkin, broccoli, Brussels sprouts, cauliflower, leeks, rutabagas, turnips, horseradish

   Apples, pears, figs

   November

   Carrots, pumpkin, turnip, cauliflower and Brussels sprouts, leeks, horseradish

   Persimmon, pear, quince, cranberry

   December

   Brussels sprouts, pumpkin, turnip, leek

   Quince, persimmon, pomegranate, cranberry, citrus

    

4. Try to diversify your diet during the week - eat one product no more than twice a week

5. Try not to store cooked foods for more than two days, preferably freshly cooked warm food.

6. Pay attention to the quality and freshness of products, the place of their production, choose organic farms and trusted suppliers.

7. Try to arrange your plates in a beautiful and aesthetic way, as digestion begins long before you start eating. At the mouth-watering appearance of the plate, the brain will give a signal to start preparing the gastrointestinal tract for work - salivation and the preparation of all enzyme systems will begin.

8. Try to drink between meals, not during. Chew food properly, then a sufficient amount of saliva will be released and you will not have to drink food.

Examples of Healthy Plates for Breakfast, Lunch and Dinner: Recipes

Omelet recipe:

• 2 eggs
• 75 ml coconut milk
• 5 g melted butter
• 15 g pumpkin seeds

Beat eggs with milk, salt and add spices, such as Provence herbs. Grease a frying pan with oil, heat up, pour in the egg mixture and reduce the heat to the middle, cover with a lid. Cook for 4-5 minutes, then remove from heat and sprinkle with pumpkin seeds.

Recipe for fermented cabbage:

• 1 kg cabbage
• 1 carrot
• 100 g cranberries

Cut the cabbage into strips, carrots can be grated. Mix, pour saline (20 g of salt per 1 liter of water) so that it covers the cabbage, tamp, you can under the press. Leave at room temperature for 3-4 days, then put in the refrigerator for 7-10 days.

Recipe for guacamole:

• half an avocado
• half a tomato
• 1 tablespoon lemon juice
• sprig of cilantro
• quarter of a red onion
• salt, black pepper

Finely chop the tomato, cilantro and onion, mash the soft ripe avocado with a fork, mix with the rest of the ingredients. Fill with lemon juice.

Coconut Yogurt Recipe:

• 1 liter coconut milk
• 4 probiotic capsules or pharmacy starter culture

Mix milk at room temperature with the sourdough with a whisk so that there are no lumps. Pour the mixture into sterilized jars, cover with gauze and leave warm for 12 hours. Stir and refrigerate for another 12 hours. Can be stored up to 7 days.

Hummus Recipe:

• 200 g boiled chickpeas
• 20 g sesame tahini paste
• 1 tablespoon of olive oil.
• salt, pepper to taste

If you cook peas yourself, be sure to soak overnight before cooking. Place all ingredients in a blender and blend until smooth. If it is too dry, you can add a little boiled water.

Lentil Soup Recipe:

• lentils 80 g
• onion 100 g
• carrots 100 g
• pureed tomatoes 500 g
• melted butter 10 g
• baked/boiled chicken breast 100 g

Soak lentils overnight in water with lemon juice, rinse, boil until tender. Saute onions and carrots in melted butter, then add tomatoes and simmer for 4-5 minutes. In a blender, mix the lentils and vegetable mixture until a smooth smooth consistency. Put in plates, put chicken pieces in the center, sprinkle with seeds.

Creamy pumpkin soup recipe:

• pumpkin 300 g
• potatoes 150 g
• onion 50 g
• coconut milk 50 g
• bone/vegetable broth 200 g
• boiled shrimp 100 g
• salt, pepper, turmeric

Vegetables can be either boiled or baked in the oven until tender. In a blender, blend vegetables, broth and coconut milk until smooth. Then pour into a saucepan, bring to a boil and turn off. Pour into bowls, place shrimp in the center and sprinkle with pumpkin seeds.

Kimchi Recipe:

• 1 Chinese cabbage
• 1 medium beetroot
• 1 medium onion
• 2 garlic cloves
• 5 cm ginger root
• spices - 1 tablespoon of salt, half a teaspoon of red and black ground pepper, 1 tablespoon of turmeric

Cut the vegetables into strips, mix in a large cup, wash with your hands until a large amount of juice is released. Transfer to a sterilized glass jar and pour over with your own juice. Close the lid tightly, put in a warm dark place for three days. Ready to use. After put in the refrigerator.

Poke Recipe:

• boiled unpolished rice 100 g
• slightly salted salmon 50 g
• avocado 50 g
• tomato 50 g
• cucumber 50 g
• Chuka seaweed 50 g
• sesame 10 g

For sauce:

• coconut amino acid sauce (alternative to soy sauce), lemon juice, black pepper

Boil rice. Put rice in a deep bowl with a slide, along the edges of the rest of the ingredients, without stirring. Drizzle with dressing and sprinkle with sesame seeds.

Pink salmon cutlets recipe:

• pink salmon fillet 500 g
• leek 100 g
• chicken egg
• melted butter 10 g
• salt, black pepper

Finely chop pink salmon and onion, mix with egg and spices. Melt the butter in a frying pan, put the cutlets with a spoon and fry on each side under the lid.

Recipe for turkey meatballs:

• minced turkey fillet 500 g
• onion 100 g
• chicken egg
• melted butter 20 g
• pureed tomatoes 500 g
• bunch of fresh cilantro
• salt, pepper, cumin, Provence herbs

Finely chop the onion, melt 10 g of butter in a frying pan and fry the onion until soft. Mix with minced meat, egg, salt and spices, beat the minced meat, roll into balls and fry them in the remaining oil. Prepare the sauce: mix tomatoes with herbs and salt. Put in the form of meatballs, pour sauce, bake in the oven for 30 minutes until cooked. Sprinkle with fresh cilantro when serving.

Vegetarian Bowl Recipe:

• boiled quinoa 100 g
• baked pumpkin 50 g
• boiled chickpeas 50 g
• mix of arugula leaves, spinach, chard
• fried tofu pieces 50 g
• avocado 50 g
• any seedlings

Sauce:

• balsamic vinegar 1 teaspoon
• olive oil 1 teaspoon
• lemon juice 1 tablespoon

If you play sports and lead an active lifestyle, you may need a fourth meal - a snack. But it also needs to be made balanced in proteins, fats and carbohydrates.

Here are some great snack recipes:

• big sour apple
• soft cottage cheese 50 g
• walnut 20 g

Cut off the cap of the apple, take out the core with seeds with a spoon, fill it with cottage cheese and nuts. Put the apple in a mold with a little water. Bake for 40-50 minutes at 170 degrees.

• coconut flour 200 g
• coconut milk 500 ml
• chicken egg 2 pcs
• water 100 ml
• 2 tablespoons green buckwheat flour
• 2 tablespoons coconut or melted butter

Mix all ingredients for the dough. Bake in a pan on both sides in oil.

• White cabbage
• half an avocado
• handful of broccoli
• half a red bell pepper
• half a green apple
• sesame seeds and flax seeds 2 tablespoons each

For refueling:

• unrefined olive oil 1 tablespoon
• balsamic vinegar 1 teaspoon
• lemon juice 1 teaspoon
• salt pepper

Cut all vegetables in random order, season, sprinkle with seeds.

The principle of a healthy plate for weight loss

Using this principle, you can easily lose extra pounds without counting calories. We have already learned how to combine products correctly, it remains to understand how much you need to eat each product in order to lose weight. Here you should be guided by the “rule of the palm”:

1. Meat and poultry, when cooked, should be the size of your palm without fingers.

2. Fish in finished form is equal to the size of the palm with fingers.

3. Ready-made cereals are the size of a clenched fist.

4. Vegetables / berries the size of two handfuls.

5. Fats are the size of a thumb joint.

And also do not forget about physical activity - try to walk daily and do your favorite type of fitness three times a week - Pilates, yoga, gym, dancing, swimming. Remember that movement burns calories, strengthens muscles and promotes overall health!