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Generations born in the eighties and nineties grew up with an eating pattern known as the nutritional pyramid. However, the Harvard healthy plate has made this scheme definitely go down in history.
HARVARD HEALTHY PLATE: AN AUTHENTIC GUIDE TO BETTER EATING
And the fact is that the latest studies in health and nutrition have consolidated the healthy plate (designed by the Harvard School of Public Health) as “a guide to create healthy and balanced meals, whether served on a plate or packaged to take with the snack or lunch”.
The reasons why the Harvard healthy plate has displaced the pyramid so well-known and used in past decades are quite a few:
In the first place, the pyramid established cereals in the diet, while the plate indicates that fruits, vegetables and vegetables must have a contribution of 50% daily (a quite considerable percentage compared to the pyramid).
Another reason why the dish has gained popularity is that it encourages consumers to create varied dishes with all the nutrients for all needs and tastes.
The Harvard healthy plate model also allows you to create diets if you want to lose weight, above very restrictive diets.
In summary, the healthy plate is characterized by including cereals in the daily diet but in small quantities, and giving priority to the consumption of vegetables, which helps maintain good health, vary foods better and also to maintain a good weight.
WHAT ARE THE CHARACTERISTICS OF THE PLATE?
• Vegetables: must cover 50% of the plate. The more variety of vegetables, the better. With regard to fruits, variety is also important: colors are a practical guide to vary them (the more colors, the better):
• Oils: the most recommended are olive or canola oil for cooking or also to accompany salads. Limit the use of butters and trans fats.
• Water: preferably, you have to drink natural water. You can include tea or coffee and limit your intake of milk and other dairy products. Regarding natural juice, 1 small glass a day is enough. Avoid sugary drinks.
• Grains and cereals: the more varied the consumption, the better. Include whole grains and avoid refined grains.
• Proteins: the consumption of fish, poultry, nuts and legumes is preferred. Limit red meats, cheeses and cold cuts.

Not getting enough sleep as well as poor quality sleep can have an effect on your immune system. Cytokines are proteins that are released during sleep and play an important role in your body’s ability to fight infections. Sleep disorders are quite prevalent in Australia with over 8% of the population living with sleep apnoea1, which occurs when the walls of the throat come together during sleep and block the airwaves above the voice box.

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