Harvard's New Guide to Healthy Eating

[Upton Sinclair]

Dairy is out, meat has been relegated to the role of a token gesture, the real moral of the story is veganism is where it's at if you want to maintain a healthy diet

How can you follow the Healthy Eating Plate? Here's a rundown, section by section:

• Fill half of your plate with vegetables and fruits. The more color, and the more variety on this part of the plate, the better. Potatoes and French fries don't count as vegetables on the Healthy Eating Plate, because they are high in fast-digested starch (carbohydrate), which has the same roller-coaster effect on blood sugar and insulin as white bread and sweets. These surges, in the short term, can lead to hunger and overeating, and in the long term, can lead to weight gain, type 2 diabetes, and other health problems. Read more about vegetables and fruits, or read more about carbohydrates and health.
• Save a quarter of your plate for whole grains—not just any grains: Whole grains—whole wheat, brown rice, and foods made with them, such as whole wheat pasta—have a gentler effect on blood sugar and insulin than white bread, white rice, and other so-called “refined grains.” That’s why the Healthy Eating Plate says to choose whole grains—the less processed, the better—and limit refined grains. Read more about whole grains.
• Put a healthy source of protein on one quarter of your plate: Chose fish, chicken, beans or nuts, since these contain beneficial nutrients, such as the heart-healthy omega-3 fatty acids in fish, and the fiber in beans. An egg a day is okay for most people, too (people with diabetes should limit their egg intake to three yolks a week, but egg whites are fine). Limit red meat—beef, pork, and lamb—and avoid processed meats—bacon, cold cuts, hot dogs, and the like—since over time, regularly eating even small amounts of these foods raises the risk of heart disease, type 2 diabetes, and colon cancer. Read more about healthy proteins.
• Use healthy plant oils. The glass bottle near the Healthy Eating Plate is a reminder to use healthy vegetable oils, like olive, canola, soy, corn, sunflower, peanut, and others, in cooking, on salad, and at the table. Limit butter, and avoid unhealthy trans fats from partially hydrogenated oils. Read more about healthy fats.
• Drink water, coffee or tea. On the Healthy Eating Plate, complete your meal with a glass of water, or if you like, a cup of tea or coffee (with little or no sugar). (Questions about caffeine and kids? Read more.) Limit milk and dairy products to one to two servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer. Limit juice to a small glass per day, since it is as high in sugar as a sugary soda. Skip the sugary drinks, since they provide lots of calories and virtually no other nutrients. And over time, routinely drinking sugary drinks can lead to weight gain, increase the risk of type 2 diabetes, and possibly increase the risk of heart disease. Read more about healthy drinks, or read more about calcium, milk, and health.
• Stay active. The small red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs. Read 20 tips for staying active.

Comparing the Harvard Healthy Eating Plate to the USDA’s MyPlate shows the shortcomings of MyPlate. Read a head-to-head comparison of the Healthy Eating Plate vs. the USDA’s MyPlate.

 

[Jimmy_the_Gent]

I saw this on the news a little while ago and found it amazingly interesting, although, when you think about it, it's pretty basic knowledge that most people would have but few would be able to implement with regards to their self-discipline.

On the other hand, some people do fall for shifty advertising. I read a while ago that Nutrigrain cereal was a terrible culprit here - positioning themselves as a healthy breakfast when they're just pushing sugar. Of course, you should be able to see through it but...

 

[J_Moore]

Healthy protein on a quarter of the plate, and 1-2 serves of dairy, is not a token gesture.

Nice work on misrepresenting the guidelines. Veganism is an ethical decision, not a health one. Its a lot more effort to be a healthy vegan than a healthy omnivore.

 

[WeetBixKid]

Seems reasonable, except I don't think I'll ever give up red meat/cordial.

 

[sabre_ac]

Doesn't seem that unreasonable, most people understand you should have more veggies on your plate than meat.

The idea of quitting meat for me is insane, I'm healthy and I expect to remain healthy by eating meat. The thought of cutting it out all together or substaintially does not equate to a happy life.

 

[WALL-e]

Don't think I could give up the leaner types of red meat.

 

[Suspense]

I know not what course others may take; but as for me, give me dairy or give me death!

 

[lewigie]

Veganism is healthy but god it makes you fat. Carbs carbs carbs and hardly any protein.

 

[nicky]

Healthy protein on a quarter of the plate, and 1-2 serves of dairy, is not a token gesture.

Nice work on misrepresenting the guidelines. Veganism is an ethical decision, not a health one. Its a lot more effort to be a healthy vegan than a healthy omnivore.

Actually I've been reading up on, and watching documentaries regarding nutrition and everything i'm coming across contradicts what you're saying.

It sounds like you're still inspired by the food pyramid (developed in the 50s? ) which says you need meat and dairy for protein. This is a fallacy and is pushed by the meat and dairy industry through lobby groups to keep it going.

Going vegan isn't just an ethical decision, some people do it for health reasons.

 

[nicky]

Veganism is healthy but god it makes you fat. Carbs carbs carbs and hardly any protein.

sigh

Eating unhealthily will make you fat regardless if you eat animal products. A vegan who has a whole food plant based diet will not be fat and they will get enough protein. Unless they are calorie deficient.

 

[nicky]

Doesn't seem that unreasonable, most people understand you should have more veggies on your plate than meat.

The idea of quitting meat for me is insane, I'm healthy and I expect to remain healthy by eating meat. The thought of cutting it out all together or substaintially does not equate to a happy life.

I don't have a problem with people eating meat but i think we've been spoilt by having HUGE amounts of it for very little money at the expense of quality and the well being of animals.

I would like to see only organic and free range meat and dairy available at a price that it should be. This would make people cut down (and be healthier) as well as abolish horrific meat and dairy production.
But that is just being idealistic.

 

[Jimmy_the_Gent]

Veganism is healthy but god it makes you fat. Carbs carbs carbs and hardly any protein.

As touched on, eating more calories than your body needs will make you fat. Veggies are so light in calories that most vegans would be stuffing themselves, full all the time, and not putting on weight.

Also, I would assume that these people would eat a lot of nuts to get their protein and healthy fats, so they wont be missing out on essential macro-nutrients. They would be getting far more micro-nutrients than the average meat eater though.

 

[J_Moore]

Actually I've been reading up on, and watching documentaries regarding nutrition and everything i'm coming across contradicts what you're saying.

It sounds like you're still inspired by the food pyramid (developed in the 50s? ) which says you need meat and dairy for protein. This is a fallacy and is pushed by the meat and dairy industry through lobby groups to keep it going.

Going vegan isn't just an ethical decision, some people do it for health reasons.

I know the amahzing docos you've been watching over the past week and a half have totally opened your mind and everything, but I am not talking about the food pyramid.

I am talking about the Harvard healthy eating plate linked to in the OP, and which is the entire substance of the post, where they recommend a quarter of the plate be given over to a healthy protein source, and then go on to list a bunch of animal products.

But which bitpattern then decided meant "they're telling you to go vegan!"

There are few things more annoying than a 2 week old expert. I bet you're working your newfound love of vegetarianism into every conversation you can.

 

[sabre_ac]

I don't have a problem with people eating meat but i think we've been spoilt by having HUGE amounts of it for very little money at the expense of quality and the well being of animals.

Do you consider having meat on a daily basis to be "huge amounts"?

I would like to see only organic and free range meat and dairy available at a price that it should be. This would make people cut down (and be healthier) as well as abolish horrific meat and dairy production.
But that is just being idealistic.

Whole different issue this one, I sympathise with your opinion but I can't get onboard when you take into account what would happen to the poor if food prices rose (They would if we cut out the mass production)

 

[nicky]

I know the amahzing docos you've been watching over the past week and a half have totally opened your mind and everything, but I am not talking about the food pyramid.

I am talking about the Harvard healthy eating plate linked to in the OP, and which is the entire substance of the post, where they recommend a quarter of the plate be given over to a healthy protein source, and then go on to list a bunch of animal products.

But which bitpattern then decided meant "they're telling you to go vegan!"

There are few things more annoying than a 2 week old expert. I bet you're working your newfound love of vegetarianism into every conversation you can.

I would hardly call myself a 2 week old expert. I've always been intrigued by the potential benefits to eating healthily, Always. To say that it's harder to be a healthy vegan than a meat eater is plain wrong. Also, who are you to speak on behalf of the vegans ("it's an ethical decision")? I know of enough who give up meat and dairy for health reasons. It's a small point but given you were a **** to me (**** it).

You don't have to be a complete **** when you're corrected for musing on a topic you have no idea about.

And no, I don't work vegetarianism (which i wouldn't even call myself one) into every conversation. Will discuss it when it's on topic in a thread on the lifestyle board though.

Talk about a fragile ego.

 

[J_Moore]

I know a number of people who have become quite ill on vegan diets, since they weren't thorough enough about it.

It's definitely possible to do, but it requires a lot of research, care and discipline - more than most people have.

You need to go out of your way and consume a lot of food to get nutrients that are otherwise readily available in small amounts of meat/egg/dairy.

Unless you have specific allergies to eggs or dairy, veganism is not a decision that makes sense from a health perspective.

The idea that consuming animal products is unnatural or inherently bad for you is an argument pushed by the vegan lobby (both sides in the debate are capable of distorting facts to fit their agenda) to pad out an essentially ethical position.

 

[WALL-e]

Iron helps us play

 

[nicky]

Luckily for vegetarians there is a very big list of foods rich in iron and iron absorption enhancers.

One thing I need to know more about is amino acids in meat which aren't found in vegies ???. Bombergal and my brothers gf (who is a biologist) touched on this recently and I need to know more.

 

[SJ]

Dairy is out, meat has been relegated to the role of a token gesture, the real moral of the story is veganism is where it's at if you want to maintain a healthy diet

Basically identical to the food pyramid we all learnt as 8-year-olds.

 

[SJ]

Veganism is healthy but god it makes you fat. Carbs carbs carbs and hardly any protein.

Protein has the same energy content per gram as carbohydrates.

 

[J_Moore]

Basically identical to the food pyramid we all learnt as 8-year-olds.

Nah, the food pyramid tells you.to dominate your diet with grains (that's the biggest change) and eat more fruit and dairy. It's not too dissimilar, though.

 

[SJ]

Nah, the food pyramid tells you.to dominate your diet with grains (that's the biggest change) and eat more fruit and dairy. It's not too dissimilar, though.

I remember some having grains on the bottom and some having fruits and vegetables. Either way it's pretty close.

 

[Macca19]

Doesn't seem that unreasonable, most people understand you should have more veggies on your plate than meat.

Most people understand it, but choose not to follow it. Its just common sense.

 

[BomberGal]

I don't know about this suggesting veganism is 'where it's at' - the Harvard information there mentions fish, poultry, and eggs, and doesn't say to cut out red meat, so...

Protein has the same energy content per gram as carbohydrates.

Slightly more in protein, but you also need to take into account the GI. Protein will often keep you fuller for longer. Your body really prefers to use carbohydrate as an energy source and burns it quite quickly. Protein is for building, repair etc.

 

[ChrisFooty]

I love meat! I exercise a fair bit and keep active, so I have no concerns about my overall health.