10 Best Recommendations for healthy diet by Harvard School of Public Health

The Harvard School of Public Health Nutrition Source offers the following ten recommendations for a healthy diet.

1- Choose Good Carbohydrates

Whole grains (as well as processed), vegetables, fruits and legumes. Avoid white bread, white rice, as well as cakes, sugar soda and other highly processed foods.

2- Note The Protein Pack

Choices of good choices include fish, poultry, nuts and beans. Try to avoid red meat.

3- Choose Foods That Contain Healthy Fats

Vegetable oils, nuts and fish are the best options. You should limit the amount of saturated fat and avoid trans fat foods.

4- Choose A Diet Rich In Fiber

Choose a high-fiber diet that includes whole grains, vegetables and fruits.

5- Eat More Vegetables And Fruits

Eat vegetables and fruits in large quantity, the more colorful & varied, the better.

6- By Adding Adequate Quantity Of Calcium To The Diet

However, milk is neither the best nor only the source of calcium. Good sources of calcium include cabbage, cabbage, strong soy milk, roasted beans, and supplements that contain calcium and vitamin D.

7- Prefer Water Over Other Beverages

Avoid sugary drinks and limit the amount of juice and milk. Coffee, tea, artificial sweeteners, 100% fruit juice, low-fat milk, and alcohol can all be included in a healthy diet, but in moderation it is best used. Sports drinks are only recommended for those who exercise for more than an hour at a time to replace lost substances in sweat.

8- Limit Your Salt Intake

Eat fresh food instead of processed food.

9- Drinking Alcohol In Moderation

There are health benefits to doing this, but it is not recommended for everyone.

10- Consider Daily Multivitamin Intake

Consider taking multivitamins and extra vitamin D daily as they have potential health benefits.

In addition to nutrition, the guide recommends regular physical activity and maintaining a healthy body weight.


The weight of the evidence fully supports the theme of healthy eating, allowing for variation on the subject. A diet of minimally processed foods close to nature, especially near plants, is critically associated with health promotion and disease prevention, and appears to be a component of seemingly separate nutritional approaches.

Efforts to improve public health through diet are not hampered by a lack of information on maximal Homo sapiens nutrition, but rather by the distractions associated with exaggerated claims and the reliable way to change what we know. I am stopped by our failure. In this case, knowledge is not yet power. I wish it was like that.

The basic principles of good nutrition are so simple that I can summarize them in just ten words: eat less, move more, eat more fruits and vegetables. For further explanation, the modifier helps in five words: Don’t eat junk food.

Follow these principles and you will have a long way to go to prevent the major diseases of our overcrowded society: coronary heart disease, certain cancers, diabetes, stroke, osteoporosis and many others.

Forms the more complex dietary recommendations of international health organizations and governments: for example, the forty-one “key recommendations” of the 2005 Dietary Guidelines. … Although you may notice that nutritional advice is constantly changing, the basic tenets behind my four principles have not changed in half a century. And they leave behind enough to enjoy the joy of food.

Historically, a healthy diet has been defined as a diet that included more than 55 percent carbohydrates, less than 30 percent fat, and about 15 percent protein. Nutrients

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