What Should I Eat?

 

Using Harvard’s Healthy Eating Plate as a guide, we recommend eating mostly vegetables, fruit, and whole grains, healthy fats, and healthy proteins. We suggest drinking water instead of sugary beverages, and we also address common dietary concerns such as salt and sodium, vitamins, and alcohol. It’s also important to stay active and maintain a healthy weight.

The main message of the Healthy Eating Plate is to focus on diet quality.

• The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
• The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value—in the American diet.
• The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.

The Healthy Eating Plate summarizes the best evidence-based dietary information available today. As nutrition researchers are continually discovering valuable information, The Healthy Eating Plate will be updated to reflect new findings.

Want to learn more? Use the Healthy Eating Plate & Healthy Eating Pyramid, both created by the Department of Nutrition at Harvard School of Public Health, as your guides for choosing a healthy diet and creating healthy meals.

Healthy Eating: Ten Nutrition Tips for Eating Right

	1. Choose good carbs, not no carbs. Whole grains are your best bet.
	2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
	3. Choose foods with healthy fats, limit foods high in saturated fat, andavoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.
	4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
	5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
	6. Calcium is important. But milk isn’t the only, or even best, source.
	7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.
	8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.
	9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
	10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

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