Diet Mds- Healthy Eating Plan
The faculty of the Department of
Nutrition at the Harvard School of Public Health has created guidelines for
healthy eating in response to what it considers the USDA's food industry.
The USDA's food guidelines condone
getting half of your grains from refined starches, such as white rice and white
bread. Dr. Willett disagrees, saying that refined carbohydrates are low in
nutrition, act like sugar in the body and increase the risks of diabetes and
heart disease. Instead, the Harvard plan recommends fiber-rich whole grains,
including oats, brown rice and whole-wheat bread. Whole grains keep blood sugar
and hunger under control, and help to prevent chronic diseases.
Need for Dairy
The huge campaign to increase the
consumption of dairy products in America is not based on science but on the
economic interests of the dairy industry, Dr. Willett explains. The Harvard
plan recommends only 1 to 2 servings of dairy per day, or supplementation with
calcium and vitamin D in place of it. Milk and cheese contain unhealthy
saturated fat, cause gastrointestinal distress from lactose intolerance and may
increase the risk of ovarian and prostate cancer. Choose low-fat or fat free
dairy products if you want to continue including dairy in your diet.
The latest advice on fats from the
USDA is to limit saturated and Trans fats, and to get 20 to 35 percent of your
calories from healthy monounsaturated and polyunsaturated fats. The Harvard
plan agrees with the type of fats, but not the amount. It's beneficial to get
more than 30 percent of your calories from healthy unsaturated fats, according
to Dr. Willetts. Get these good fats from foods such as olive and canola oils,
avocado, nuts and seeds, olives and fatty fish, such as salmon, sardines and
herring. Avoid detrimental saturated fat, found in dairy products, red meat and
other fatty meats, butter and tropical oils. Also avoid trans fats, commonly
found in margarine, fried foods, baked goods and snacks, which are even more
a Variety of Fruits and Vegetables
The Harvard healthy eating plan
advises a diet rich in a variety of colorful fruits and vegetables. Fruits and
vegetables lower blood pressure, reduce the risk of stroke and heart disease,
keep the gastrointestinal tract healthy and may prevent certain kinds of
cancers. They also help to prevent macular degeneration and cataracts, the
major causes of blindness.
Harvard's eating plan recommends
getting protein from lean poultry, eggs or egg whites and fish, which is rich
in healthy omega-3 fatty acids. Also recommended are fiber- and nutrient-rich
beans, tofu, nuts and seeds. The plan discourages red meat, which is high in
saturated fat and may cause colon cancer.
Refined grains and sweets, soda and
other sugary soft drinks, potatoes and salt should be used very sparingly,
according to the Harvard plan. A daily multivitamin is recommended to fill in
any gaps in nutrients, not to take the place of healthy foods. Alcohol in moderation
is optional. One alcoholic drink per day for women and two for men may help to
prevent heart disease, but excessive use has risks that outweigh benefits.
Healthy eating plan