In the United States, there are two very authoritative structures in terms of healthy diet. One belongs to the government department, the United States Department of agriculture (USDA), and the other is an academic institution, the Harvard T.H. Chan School of public health. They all provide suggestions on healthy diet.

The national Department of agriculture (USDA) of the United States is an intelligent Department of the federal government. It mainly publishes and implements policies related to agriculture, forestry and food, mainly to meet the needs of farmers and farmers, promote the production and trade of agricultural and forestry products, ensure food safety, protect natural resources and agricultural communities, and solve the food and clothing problems of people in the United States and even the world.

Harvard School of public health is the academic ancestor of health and nutrition. Unlike the U.S. Department of agriculture, all his conclusions come from various studies. He will not consider his own interests and make suggestions from a scientific point of view.

Harvard School of public health nutrition experts can learn a lot of health knowledge from the new healthy diet plate. The healthy diet plate can become your blueprint for planning a healthy and balanced die.

It is worth noting that this healthy eating plate is not used to lose weight, but to keep healthy.

1. Fruits & Vegetables should occupy half of your food plate
The darker and more kinds of food in this part of the healthy meal plate, the better. Potatoes and French fries are not considered healthy vegetables because they are high in rapidly digestible starch (carbohydrates), just as white bread and candy have a serial effect on blood sugar and insulin. In the short term, this will lead to hunger and overeating in the long run. It can lead to weight gain, diabetes and other health problems.

2. Whole grains should occupy a quarter of your food plate, not any grains
Whole grains include whole wheat, brown rice, and foods made from them. For example, whole wheat pasta has a milder effect on blood sugar and insulin than white bread, white rice and other so-called refined grains. That’s why the healthy diet template mentions choosing whole grains, because the less processed the better, while limiting the intake of refined grains.

3. Healthy sources of protein should make up a quarter of your food plate
Choose fish, chicken, beans, nuts and other foods, because these foods contain beneficial nutrients, such as heart health prevention in fish ω- 3 fatty acids, beans contain fiber. For most people, one egg a day is beneficial (diabetics should limit their egg intake, three yolks a week, and no egg white). Control the intake of beef, pork, mutton and other meat, and avoid processed meat foods, such as bacon, cold cut meat, hot dogs and so on, because as time goes on, eating these foods regularly, even a small amount, will increase the risk of heart disease, diabetes and colon cancer.

4. Use healthy vegetable oils
Try to use healthy vegetable oils, such as olive oil, rapeseed oil, soybean oil, corn oil, sunflower oil, peanut oil and so on. Limit the intake of butter and animal oil, and avoid unhealthy trans fatty acids, trans fats (processed foods, meat, biscuits) and hydrogenated oils.

5. Drink water, coffee and tea
Drink plenty of water. If you like, tea or coffee (no sugar or a little sugar) is OK.
Limit the intake of milk and dairy products – one or two cups a day, because high intake will increase the risk of prostate or ovarian cancer.

Limit your juice intake – up to one small glass a day, because juice, like sugary soda, contains too much sugar. Don’t drink sugary drinks because they have little nutritional value except for providing a lot of calories. Over time, regular consumption of sugary beverages can lead to weight gain, increase the risk of diabetes, and possibly increase the risk of heart disease.

6. Keep active and exercising
The running figure icon under the healthy diet plate reminds us to maintain vitality and exercise, because regular exercise can well control our weight, and the other half needs us to eat a healthy diet to meet our caloric needs.

TIPS
1. Choose plate instead of a large bowl to avoid excessive food. Food grade silicone compartment plate is a nice choice.
2. Cold color table ware can suppress appetite.
3. The compartment plate is more convenient to know the dietary balance of each meal.