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The Healthy Eating Food Pyramid

July 21st, 2014

If you type “food pyramid” in google images you get swamped with different versions! So which one is the “right” one?

The discussion about what defines a balanced diet is endless! All experts have their own opinion and the health industry constantly makes us try out new types of diets.

The Harvard school of public health took a fresh view on this problem. They used all their nutritional research to improve the traditional food pyramid.

I believe there is no “one diet fits all” but the Harvard food pyramid is a great basis for anyone looking to enhance their quality of life.

It reminds us to eat more vegetables and healthy fats, less dairy and more complex carbohydrates. For the meat eaters it also emphasizes the importance of fish and lean white, meat.

Regardless of food religion, the largest, most important part of this pyramid really applies to all: DAILY EXERCISE AND WEIGHT CONTROL.

Who would have thought that?

The Avocado food boxes are also based on these principals. Except for the exercise; that, you have to do yourself!



To give you some inspiration, here are 10 tips for healthy eating inspired by the Harvard school of public health:

  1. Choose good carbs, not empty, white carbs. Spelt, millet, quinoa, wild rice are good choices
  2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
  3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans-fat (deep-fried). Plant oils, nuts, and fish are the healthiest sources.
  4. Choose a fibre-filled diet, rich in whole grains, vegetables (best is raw or lightly steamed), and fruits.
  5. Eat more vegetables and fruits. Go for colour and variety—dark green, yellow, orange, and red.
  6. Calcium is important. But milk isn’t the only, or even best, source!!!
  7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.
  8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.
  9. Moderate alcohol drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
  10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D adds an extra health boost. Especially in countries with little sunlight like Luxembourg