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Walter Willett Weekly Diet: Schedule and Benefits

We can save the planet by eating healthy. The idea of ​​a healthy and universal diet was published in the journal scientifca Lancet in early 2019. It is a study conducted by the Eat-Lancet Commission that brings together authors among the leading nutrition and sustainability experts, including Harvard Professor Walter Willett, who developed the healthy dish with his team and was the first to discover the trans fat's negative impact on heart health and the inventor of mile zero, Tim Lang.

According to the researchers, the only way to sustainably feed a world population of 10 billion by 2050 is to reduce the disease caused by an unhealthy diet, to double the global consumption of fruits, vegetables, legumes and nuts and to reduce by more than 50% of sugar. and red meat. The optimal diet? At this point it would be very similar to "our" Mediterranean diet .

Willet actually recommends varying the force as much as possible. The Universal Diet provides in detail 2500 kilo calories per day, which in a flexible range translates to approximately 230 grams of whole grains, 500 fruits and vegetables, 250 dairy products, 1

4 meats (beef or pork or sheep), 29 chicken, 13 eggs, 28 fish, 75 legumes, 50 walnuts, 31 sugars (added and not added). As for spices, extra virgin olive oil, vegetable oils or rapes can be used.

Professor Walter Willet, author of the book «Eat Healthy, Drink Healthy, Healthy Life. The Harvard Medical School Nutrition Guide " developed together with a team of expert food pyramid and healthy dish recommended by Harvard University. Healthy Food Pyramid should be presented as a shopping list: vegetables, fruits, whole grains, healthy proteins those found in nuts, beans, fish and chicken should be placed in the cart weeks, along with some yogurt or milk, all together with physical activity, vitamin supplements and some alcohol. Healthy Dish represents a balanced food model that we should adopt for our meals: fruits and vegetables must represent 1/2 of the dish, but be careful potatoes are not counted as they have a high glycemic index; 1/4 of the dish is intended for whole grains like quinoa, oats, black rice which has much less influence on blood sugar levels than refined carbohydrates; 1/4 protein from fish, poultry, beans and nuts that can be mixed as with salad or vegetables Red and processed meat should be restricted. The food should be seasoned with vegetable oils and extra virgin oil. Butter should be limited and a good rule to know is that low fat does not necessarily mean healthy. Yes to tea and coffee with low sugar, a glass of juice a day and one or two servings a day with dairy products are allowed.
The general rules:
1) The type of carbohydrate that you assume is more important than the amount of carbohydrates because some sources of carbohydrates – such as vegetables (other than potatoes), fruits, whole grains and beans – is healthier than others. 2) The Healthy Eating Plate also advises consumers to avoid sugary drinks, an important source of calories.
3) Healthy Eating Plate encourages the use of healthy oils and does not establish a maximum of the percentage of calories that people should get daily from healthy sources of fat. In this way, Health Eating Plate recommends the opposite of the low-fat message that the USDA has been promoting for decades (and which has enriched the sugar lobby).

REHABILITATION OF RED MEAT? [19659005] A new study, 5 "systematic reviews" conducted by the researchers from the NutriRECS group and published in the Annals of Internal Medicine, contradicts the trend of international guides who recommend limiting the consumption of red meat and processed meat. Researchers have rehabilitated their consumption because, after careful analysis of the currently available studies, they concluded that meat consumption would have negligible effects on cardiovascular health and the risk of developing cancer against the general public. The clinical studies considered were 12, for a total of about 54,000 participants, and the results would not allow to confirm any significant reduction in cardiovascular disease, tumors or diabetes linked to a reduction in meat consumption.

Experts Harvard School of Medicine and Professor Walter Willet recommend in their guidelines not to exceed two servings per week, a total of 220-230 grams. In fact, the problem of red meat is not only linked to the increase in food-related diseases, but also to an environmental factor. Limiting consumption means doing good for the environment by reducing pollution caused by intensive agriculture.

Food has different effects on the environment. The production of food of animal origin tends to have higher greenhouse gas emissions than the production of food of vegetable origin, and dairy products and red meat (especially beef) are characterized by their disproportionate impact. In addition to emissions, it is also important to know that food production affects our natural resources as agriculture makes a decisive contribution to deforestation, species extinction, exhaustion and contamination and consumption of fresh water.


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