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Harvard study: The best diet, with balanced meals and no unnecessary calories

2025-09-16 22:45:00, Shëndeti CNA

Harvard study: The best diet, with balanced meals and no unnecessary calories

If longevity is one of your goals, then it's time to heed the experts' advice. Specifically, scientists from Harvard University recommend including the following nutritious, low-calorie foods in your diet plan:

Fruits and vegetables: the foundation of nutrition

Fruits and vegetables contain vitamins, minerals and fiber, are low in fat and contain no cholesterol, while the phytochemicals they contain, such as beta-carotene, lutein and lycopene, are associated with a reduced risk of chronic diseases.

Low-calorie protein

Protein is essential for muscle growth and maintenance, skin health, and a feeling of fullness, which helps with weight management.

Nutrient carbohydrates

Carbohydrates are the main source of energy. They provide fiber, vitamins, and minerals, while keeping you fuller for longer: quinoa (120 kcal/100 g), barley (123 kcal/100 g), oats (71 kcal/100 g), brown rice (112 kcal/100 g), whole grains (98 kcal/3/4 cup).

Additional tips

-Use olive oil instead of butter.

-Replace salt with aromatic herbs and spices.

-Limit red meat and prefer plant-based proteins (e.g. lentils).

-Add nuts and seeds for flavor and good fats.

-Drink water to help with blood circulation and appetite control.

If you have any health concerns or special dietary needs, consult a nutritionist or medical professional before making any changes to your diet. /CNA





18:13 Shëndeti

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