jueves, 14 de julio de 2016

The Harvard Medical School 6-Week Plan for Healthy Eating - Harvard Health

The Harvard Medical School 6-Week Plan for Healthy Eating - Harvard Health

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Food ideas to help you revamp your snacking habits

If late afternoon hunger pangs leave you longing for a snack, there’s no reason to deny yourself. Just be sure to choose foods that fit into a heart-healthy eating pattern.
“Snacks help bridge the gap between meals," says Liz Moore, a dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center. A small snack in the afternoon curbs your appetite so you’re not completely starving when you sit down to dinner, she explains. That can help you control your portion sizes and avoid overeating — a common cause of weight gain. When choosing snacks, select whole foods with little processing, and look for the healthiest sources of fats, carbs, and protein. For example:
  • 8 ounces plain Greek yogurt with fresh or frozen berries and a sprinkle of granola
  • 1 1/2 ounces trail mix with dried cherries, dark chocolate, and walnuts
  • 3/4 cup hummus with 1 cup fresh vegetables, such as baby carrots, broccoli florets, and cherry tomatoes

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This week-by-week plan will help you transform your eating habits into a program of nutritious and delicious food choices that can last a lifetime. Applying the latest results from nutrition science, Harvard experts take you by the hand and guide you to create an eating plan to improve heart health, longevity, energy, and vitality.

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6-Week Plan for Healthy Eating

Featured content:

What is healthy eating?
Week 1: Getting started on the six-week plan
Week 2: Build a better breakfast
Week 3: Healthy up your lunch
Week 4: Make dinner a winner
• ... and more!

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