Learn how to prepare healthy, balanced meals

The Harvard T.H. Chan School of Public Health has devised what they call the Healthy Eating Plate, a guide to a healthy, balanced diet with recipes to prepare at home that you can take to work to eat. Researchers suggest you print it out and stick it to your fridge door to remind you to prepare a simple, smart, healthy lunch every day.

1. More than 50%, fruit and vegetables: fruit and vegetables should make up more than half of your diet. They contain water, are low in calories and high in vitamins, antioxidants, minerals, and fibre. Eat a variety of vegetables and include at least three pieces of fruit a day to help intestinal transit.

2. Add 25% of whole cereals: eating more wheat, oats, corn, quinoa, and rice helps to keep weight under control. Choose wholegrains to control glucose and insulin. Baked and boiled potatoes are another option.

3. The value of protein (25%): fish, chicken, pulses, and nuts are healthy, versatile sources of protein, and they combine well with vegetables. Eat pulses twice or three times a week, at least four portions of fish, and about five eggs. Cut your consumption of fatty sausages, red meat, and processed meats like bacon.

4. Vegetable oils: choose vegetables oils such as olive, rapeseed, soy, corn, and sunflower oils, but avoid partially hydrogenated fats that raise ‘bad’ cholesterol levels LDFL), which must be used in moderation only. Cut down on fried foods and salt, adding flavour with herbs, spices, and citrus.

5. Plenty of water: drink between 6 and 8 glasses of water or hypocaloric fluids every day (infusions and vegetable stock). Avoid sugary drinks that increase the risk of obesity. Include one or two portions of dairy products or milk a day, and drink fresh fruit juice no more than once a day.

6. Keep active: The researchers at Harvard also stress the importance of rest and daily physical activity. To keep your weight under control, walk for at least 30 minutes a day and get sufficient rest to relax your mind and give you more energy.

This post is also available in: Portuguese (Portugal)