What kind of diet is necessary every day to keep diseases away? Can’t understand, make food from Harvard’s food list

Healthy Diet Chart by Harvard Nutritionist: Food is the most important part of our life. Without food, we can survive for only a few days. Although everyone eats food, but if there is no balanced diet, then the story can get worse. If we do not take a balanced diet and take an unhealthy diet, then of course we remain alive, but due to its effect, we may have to face many diseases. The difficulty is that most people do not know what balance and healthy diet means. Balance and healthy diet means that the right amount of protein, fat, carbohydrate, vitamins and minerals should be included in the food every day. Although often we take more fat and carbohydrate and reduce protein. Diseases start because of this unbalanced food. Nutritionist of Harvard Medical Institute has given information about what should be eaten everyday as a balanced diet.

According to Harvard Medical, a healthy diet means that daily green vegetables, fruits, beans or lentils, whole grains, almonds, seed grains, lean proteins and low-fat dairy products should be included in the diet. By doing this, the risk of many diseases is reduced.

Two different colored vegetables are necessary every day
Dietician and nutritionist Dr. Nancy Oliveira of Harvard Medical Health says that if you want to make a healthy diet for daily, then include two fruits of different colors, two vegetables and two types of lean protein products. That is, if you have eaten potato-cabbage vegetable during the day, then definitely eat a green vegetable at night. At the same time, you can include apple and guava in two colored fruits. This is an example, you can decide it according to your own. If you are a non-vegetarian, you can have fish or chicken at any one time.

what is the menu for a week
Dr. Nancy Oliveira says that if you want to bring together a diet menu for a week from the market, then take plant-based protein products such as beans, toffee, vegetables, unsalted almonds and seeds for this. Similarly, buy whole grain bread, whole grain pasta, brown or black rice, quinoa or farro in whole grains. In dairy products, buy non-dairy milk and cheese and yogurt that do not contain fat. He told that if you want to buy snacks, then you should buy mixed nuts without salt. Strings cheese will be beneficial with this. Buy grapes and berries in fruits, but keep in mind that wash these things thoroughly first, only then eat them. Among other fruits, banana and apple will be beneficial. Apart from this, you can also buy buttermilk, hard boiled egg and rice cake.

Read this too- Make 5 high protein rich food a part of the diet, belly fat will start melting in a few days, weight will decrease rapidly.

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