1. Upgrade the protein on your plate. The Healthy Eating Plate encourages you to eat protein-rich foods like beans, nuts, tofu, fish, chicken, or eggs in place of less-healthy options like red and processed meats.
For example, try a turkey or black bean burger instead of a traditional beef burger. Or slice up a fresh-roasted chicken breast or salmon for your sandwich instead of using processed high-sodium lunch meat.
Coverage from thespec.com, featuring HSPH’s Walter Willett
In the U.S., people eat an average of 126 pounds of potatoes per person each year. (1) However, potatoes don’t count as a vegetable on Harvard’s Healthy Eating Plate because they are high in carbohydrate – and in particular, the kind of carbohydrate that the body digests rapidly, causing blood sugar and insulin to surge and then dip (in scientific terms, they have a high glycemic load).
Coverage from Swiss Re, featuring HSPH’s Frank Hu
Coverage from Harvard School of Public Health, featuring Walter Willett, Frank Hu and Alberto Ascherio
Coverage from NPR, featuring HSPH’s Fran Grodstein and Meir Stampfer
Coverage from Healio, featuring HSPH’s Lu Qi.
Coverage by WebMD, featuring HSPH’s Lu Qi