What should you eat?
There is no single, perfect diet plan everyone should follow. A healthy dietary pattern (the sum of all the foods you eat on a regular basis) can be modified to fit one’s tastes, preferences, schedule, and cultural heritage. But all healthy dietary patterns have certain features in common: more plants and plant proteins (vegetables, fruits, beans, lentils, nuts, seeds, whole grains) and less animal foods (especially red and processed meats) and refined carbohydrates than the typical American diet. This pattern automatically increases intake of beneficial nutrients (fiber, vitamins, minerals, phytonutrients, and unsaturated fatty acids), while decreasing those that have proved detrimental to health (sodium, added sugars, and saturated fats).
To summarize the key tenets of good nutrition, experts at the Harvard T.H. Chan School of Public Health and Harvard Medical School developed the Healthy Eating Plate (see Figure 4, page 30). It recommends
the following at each meal:
Vegetables and fruits. Half of your plate (with a slightly greater proportion taken by vegetables). Aim for a colorful variety, but don’t include potatoes in this category.
Whole grains. A quarter of your plate. This includes whole grains like brown rice, oats, corn, and whole-grain foods made with them, such as pasta and bread. As an alternative to a grain-based choice, starchy vegetables (like potatoes and sweet potatoes) could be included in this section.
Healthy proteins. A quarter of your plate. Choose fish, poultry, and plant-based proteins such as beans, lentils, and tofu. Limit red meat and avoid processed meats.
Healthy plant oils. Enjoy in moderation, avoiding hydrogenated oils and other sources of saturated fat. (Keep in mind that the word “hydrogenated” will be found in an ingredient list, not on a product’s front label.)
Water (and coffee or tea). Make these your main beverages. Skip sweetened drinks and limit fruit juices to a small daily glass.