What is the Harvard diet, when was it developed, what are its features, then why does the Harvard diet not recognize potatoes as a vegetable?

What is the Harvard diet?

The Harvard diet is an application of the so-called "Harvard Healthy Eating Dish," a guide to preparing healthy, balanced meals, according to a CNBC report quoted by Harvard.

In this system, the dish is divided so that it contains certain ingredients.

When was the Harvard diet developed?

In 2011, nutritionists at the Harvard T.H. Chan School of Public Health worked on a diet plan for optimal health.

What is the Harvard diet made of?

Here is a comprehensive breakdown of how to prepare your dish according to the Harvard diet:

Half the plate of vegetables and fruits

  • Vegetables and fruits should represent half of your plate.
  • Eat colorful and varied vegetables.
  • Vegetables are a little more than fruits.
  • Focus on whole fruit instead of juice.
  • In the Harvard diet, "potatoes are not a vegetable from a nutritional standpoint," says Lillian Cheung, a nutrition lecturer at Harvard School of Public Health.

A quarter of a plate of whole grains

  • Focus on eating whole grains, rather than refined grains, as the former contains more vitamins as well as plant substances and minerals, which are healthier for us and won't raise blood sugar too quickly."
  • Some suitable whole grains include oats, quinoa, barley, whole wheat (including whole wheat bread and pasta) and brown rice.

A quarter of a plate of healthy proteins

Some healthy proteins include:

  • Fish.
  • Chickens.
  • Beans.
  • Nuts.
  • The Harvard diet recommends limiting red meat consumption, and avoiding processed meats such as mortadella and sausages.

Healthy oils in moderation

To avoid consuming unhealthy fats, it is advised not to cook with partially hydrogenated oils such as margarine and some vegetable oils.

Instead, Cheung recommends healthier options such as:

  • Olive oil.
  • Soy oil.
  • Sunflower oil.

Drink water, tea and coffee instead of milk

The Harvard diet encourages you to alternate water, tea and coffee with your meals, especially with little or no sugar.

In addition, it is suggested to reduce the consumption of milk and dairy products to one or two servings per day and juice to one small cup per day. Sugary drinks should be avoided altogether if possible.

Move your body

This includes engaging for half an hour a day, or at least 5 times a week, in vigorous activity.

Why doesn't the Harvard diet recognize potatoes as a vegetable?

Cheung says potatoes are almost as good as refined carbohydrates, adding that they increase blood sugar.

Benefits of the Harvard Diet

The Havard diet may help:

  • Reduce the risk of major chronic diseases such as cardiovascular disease.
  • Reduce the risk of various types of cancers.
  • Reduce the risk of type II diabetes.
  • Weight management.