Each individual has his or her own presumption of a healthy diet. For some, it may be avoiding deep fried food, and for others, it may be living on a low-calorie food diet. Depriving yourself of some kinds of foods may not amount to a healthy diet. However, a balanced nutrition on your plate is the best way to stay healthy. Researchers at the Harvard School of Public Health created a Healthy Eating Plate for people who are confused with the term healthy diet.
Healthy Eating Plate:
The question that arises is what should be the size of the healthy eating plate. However, this depends on the age, body size, gender, and activity level of the individual.
What is my daily limit for a healthy diet?
The food pyramid has been around for a long time, and you can find it all over the food columns, school textbooks, cereal boxes, and at many more locations. The illustration of the pyramid, when complemented with the food plate, can be beneficial to your health and help one contribute to a balanced diet plan.
The Food Pyramid:
References:
Akbaraly, T.N., et al., Alternative Healthy Eating Index and mortality over 18 y of follow-up: results from the Whitehall II cohort. Am J Clin Nutr, 2011. 94(1): p. 247-53.
Belin, R.J., et al., Diet quality and the risk of cardiovascular disease: the Women’s Health Initiative (WHI). Am J Clin Nutr, 2011. 94(1): p. 49-57.
McCullough, M.L., et al., Diet quality and major chronic disease risk in men and women: moving toward improved dietary guidance. Am J Clin Nutr, 2002. 76(6): p. 1261-71.
http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ (accessed on 14.02.2015)
http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm (accessed on 14.02.2015)
Helpful Peer-Reviewed Medical Articles:
Pignone, M. P., Ammerman, A., Fernandez, L., Orleans, C. T., Pender, N., Woolf, S., ... & Sutton, S. (2003). Counseling to promote a healthy diet in adults: a summary of the evidence for the US Preventive Services Task Force. American journal of preventive medicine, 24(1), 75-92.
Biesalski, H. K. (2005). Meat as a component of a healthy diet–are there any risks or benefits if meat is avoided in the diet?. Meat science, 70(3), 509-524.
Hart, K. H., Herriot, A., Bishop, J. A., & Truby, H. (2003). Promoting healthy diet and exercise patterns amongst primary school children: a qualitative investigation of parental perspectives. Journal of Human Nutrition and Dietetics, 16(2), 89-96.
Macdiarmid, J. I., Kyle, J., Horgan, G. W., Loe, J., Fyfe, C., Johnstone, A., & McNeill, G. (2012). Sustainable diets for the future: can we contribute to reducing greenhouse gas emissions by eating a healthy diet?. The American journal of clinical nutrition, 96(3), 632-639.
King, J. C., Blumberg, J., Ingwersen, L., Jenab, M., & Tucker, K. L. (2008). Tree nuts and peanuts as components of a healthy diet. The Journal of nutrition, 138(9), 1736S-1740S.
Marsh, K. A., Steinbeck, K. S., Atkinson, F. S., Petocz, P., & Brand-Miller, J. C. (2010). Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. The American journal of clinical nutrition, 92(1), 83-92.
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