The Harvard plate method. One of the best guidelines for a healthy meal!

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Created by nutrition experts at Harvard University, the “Harvard plate” is one of the most effective and validated frameworks for healthy eating currently available. It shows the foods that should make up a main meal and the space that each should take up on a plate: 

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What parts make up the Harvard plate?

• Vegetables: These should occupy approximately half of the plate, and should be varied each day to maximize nutrient intake.
• Whole grains: These should occupy a quarter of the plate. Root vegetables (like beets and potatoes) can also be included here. 
• Proteins: These should occupy another quarter of the plate. Legumes, fish, dairy products, eggs, and white meats should be prioritized. Nuts are also a rich source of protein and healthy fats. The consumption of red meat and processed meat should be reduced. 

• Oils (in moderation): Oils that are high in unsaturated fat and antioxidants can be an effective way of meeting the body’s need for fat. Olive oil in particular is one of the most nutritious and beneficial oils for human health and can be used to cook both vegetables and proteins. It can also serve as a base for healthy salad dressings.
• Fruit: The best dessert to end a meal with! We recommend one moderate serving per meal. 

The key is to eat differently every day and to follow the indicated portions of each food group. By applying this method you will achieve a healthy diet without getting bored. 😁

We at GoCoCo are already applying it, that's why the recipes on our app follow the Harvard Plate  method, to provide you with inspiration when cooking.

What about the serving size of snacks and breakfast?

Harvard Plate makes no mention of between-meal snacks, but here are a few ideas that you can apply in your daily life (also following the plate method but in a smaller version). Introducing grains in the form of bread, toast, healthy breakfast cereals; protein in the form of dairy products, cold cuts, legumes, eggs; vegetables in the form of fruit or vegetables that can be combined with a sandwich; and finally fats in the form of olive oil, avocados or nuts.

• Sandwich made of lettuce, tomato, chicken strips and olive oil.
• Plain yogurt with unsweetened cereal, dried fruit and strawberries.
• Whole wheat toast with tahini cream and pear.

Apart from healthy eating, Harvard advises regular physical activity, avoiding sugary drinks and drinking plenty of water.💦

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Article written by Laura Guinovart Martín, certified Dietitian and Nutritionist; Specialized in TCA, Obesity and Food Development and Design; Nº Col:CAT002123