Harvard Medical School Chair of Nutrition, Dr Willett, shares 5 principles allowing us to eat, drink and be healthy, and in so doing, turn the USDA’s Food Pyramid on its head.
The USDA’s Food Guide Pyramid is “built on shaky scientific ground” , says Lisa Ellis , and distorted by the department’s mission to promote agriculture.
For example, potatoes, white bread and most pastas are bad, some fats are good, calcium isn’t as important as you think, and the U.S. government’s supposedly authoritative food pyramid is just plain wrong.
Instead, Harvard offers Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating – a guide that author Walter Willett, M.D., Dr. P.H., says should help people navigate through the confusing tangle of diet advice because it is based on decades of accumulated research, not just one or two studies.
In summary, it recommends sharply restricting red meat, potatoes and refined grain products such as white bread; limiting dairy products to one or two servings a day; replacing unhealthy saturated fat with healthier unsaturated vegetable oils; and emphasizing whole grains, fruits and vegetables.
My edit would be that we should buy and use to the extent possible organic foods to really benefit from his principles. Among the produce that’s in season for summer: Beets, Blackberries, Broccoli, Cabbage, Cauliflower, Celery, Eggplant, Fennel, Melons, Onions (red and yellow), Peaches, Peppers, Plums, Radicchio, Rhubarb, Squash, and Sweet Corn…
Get the full information about the principles here : suggestions for eating right and feeling better
Principle 1. Eat lots of green, leafy vegetables. Everyone knows that it’s good to eat fruits and vegetables. Produce is low in calories and provides disease-fighting antioxidants as well as fiber, which helps relieve constipation and curb cholesterol levels. Antioxidant deficiencies have been linked to heart disease, cancer, eye disease and age-related memory loss.
Principle 2. “Good” fats don’t have to be boring. Your intake of saturated fat (found primarily in whole-fat dairy products and red meat) should be limited to one serving a day for whole-fat dairy and three four-ounce servings a week for red meat. Trans fats (found in baked goods, packaged snacks, crackers, margarine and many fast foods) are best eliminated.
Principle 3. Don’t get rid of all carbohydrates. Americans get half their daily calories, on average, from refined carbohydrates, such as white bread, white potatoes and white rice… ready-to-eat cereals… and baked goods. Whole grains, such as brown rice, barley, millet and whole-wheat pasta, are better choices. They’ll give you long-lasting energy and lower your risk for heart disease and diabetes.
Principle 4. Try underused protein sources. Most people get significant amounts of protein from red meat and whole-fat dairy products. However, these foods are also rich sources of saturated fat and cholesterol.
Principle 5. Don’t forget a multivitamin. The Nurses’ Health Study shows that after 10 or more years, the colon cancer risk was cut by more than half for women who took a daily multivitamin.