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The Harvard diet is a combination of the MyPlate and Mediterranean diets. This diet was among the four diet plans that were found to be associated with longer life. The research was published in the journal JAMA Internal Medicine.
This study included 75,230 women from the Nurses’ Health Study (1984-2020) and 44,085 men from the Health Professionals Follow-Up Study (1986-2020). Specifically, four different dietary patterns were taken into consideration: the Alternate Mediterranean Diet, Dietary Guidelines for Americans (MyPlate), Healthful Plant-Based Diet Index and Alternate Healthy Eating Index (Harvard Diet).
We bring you everything you need to know about the outcome of this study along with an insight on the guidelines of this diet.
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What is the Harvard Diet?
The Harvard Diet, or Healthy Eating Plate, is somewhat similar to MyPlate, which was developed by the US Department of Agriculture in June 2011. However, there are a few differences that must be kept in mind, as it takes into consideration the principles of the Mediterranean diet too.
For example, this diet advises a larger proportion of vegetables compared to fruits than MyPlate. Fat and dairy recommendations also vary significantly. MyPlate recommends a serving of dairy with each meal, while the Harvard Diet recommends replacing dairy with other foods and beverages like tea and coffee. That's primarily due to the higher prevalence of lactose intolerance nowadays.
MyPlate also recommends plant oils, like olive, canola oil, soy, peanut, corn and sunflower oils. It advises against the consumption of trans fat. However, refined oils are discouraged in the Mediterranean diet.
Benefits of Harvard Diet
Potential benefits include a lower risk of cardiovascular disease, type 2 diabetes mellitus, high cholesterol and hypertension. One might also experience significant weight loss. Avoiding ultra-processed foods plays a significant role in improving overall health.
Instead of calling it a diet, you can refer to it as a plan that tells you what to consume and what not to. There's no strict meal plan in the Harvard diet.
Foods to include in Harvad diet
As per the USDA MyPlate recommendations, 1/2 of your plate should contain fruits and vegetables, while 1/4th should have whole grains. Proteins should contribute 1/4th of the plate. Moderate amounts of plant oils are also recommended.
The following foods are commonly consumed in the Mediterranean diet and are also recommended in this diet:
- Vegetables: tomatoes, broccoli, cucumbers, potatoes, sweet potatoes, kale, spinach, onions, cauliflower, carrots, Brussels sprouts and turnips
- Fruits: apples, bananas, oranges, grapes, dates, figs, melons, pears, strawberries and peaches
- Nuts and seeds: almonds, hazelnuts, cashews, walnuts, peanuts, macadamia nuts, sunflower seeds, pumpkin seeds and watermelon seeds
- Nut Butter: almond butter, cashew butter and peanut butter
- Legumes: pulses, peanuts, chickpeas, beans, peas and lentils
- Whole grains: oats, brown rice, whole wheat bread, rye, barley, corn, buckwheat and whole wheat pasta
- Fish and seafood: tuna, mackerel, shrimp, salmon, sardines, trout, oysters, clams, crab and mussels
- Poultry: chicken, duck and turkey
- Eggs: chicken, quail and duck eggs
- Dairy: cheese, yogurt and milk
- Herbs and spices: garlic, sage, nutmeg, cinnamon, basil, mint, rosemary and pepper
- Healthy fats: extra virgin olive oil, olives, avocados and avocado oil
These foods should be freshly sourced and minimally processed, as per the Harvard diet advisory. It may be noted that the Mediterranean recommendation does not include seed oils mentioned in the MyPlate list.
Foods to avoid in Harvard Diet
The following foods are not allowed on the MyPlate and Mediterranean diets and should also be limited or completely avoided in this diet:
- Added sugar: It's found in many foods, including sodas and other sweetened beverages. Sugar is associated with diabetes
- Refined grains: white bread, pasta, crackers and baked goods
- Trans fats: Margarine, fried foods and other highly processed foods
- Refined oils: soybean oil, canola oil, cottonseed oil, sunflower oil and grapeseed oil
- Processed meat: processed sausages, hot dogs and other similar products
- Highly processed foods: fast food and packaged snacks
It can be noted that MyPlate includes refined oils while the Mediterranean diet does not. So it's better to consume olive oil in the Harvard diet, which would be a modification of the original MyPlate recommendations.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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