The phrase “healthy product group” isn’t universal. It lacks a statutory footing and is often used as a marketing tactic to promote a product. This view was shared with the newspaper News by Yurgita Varaeva, a specialist in endocrinology and dietetics from the Clinical Nutrition Clinic and a senior researcher at the Federal Research Center for Nutrition and Biotechnology.
She noted that the label “healthy nutrition” is employed within scientific and legal contexts, though everyday language still treats such terms with caution.
Nutritionists emphasize that there is no inherent concept of junk food when the topic is approached with care. Every food item, in its simplest form, represents a unique mix of macro and micronutrients. The focus should be on appropriate quantities, cooking methods, and compatibility with other foods. For instance, reducing salt and sugar, avoiding fried items, and limiting high‑calorie foods are common, practical guidelines.
Experts explain that scientists do not bar certain foods outright; instead, they advocate for a broad, varied diet to supply the body with a wide range of nutrients. The endocrinologist‑nutritionist describes choosing a food as selecting the healthiest available option within the context of a person’s overall diet.
Foods high in salt, trans fats, and added sugars are seen as less healthy choices. The term “superfood” has become a trend, though many professionals treat it with skepticism. One example that is widely recognized as exceptionally nutritious is breast milk, often cited as a natural exception due to its unique composition.
Guidance on a menu aligned with the Harvard plate concept underscores the importance of an appropriate balance in meals. This framework helps tailor nutrition to individual needs, supporting sustained health and energy.
Plate size recommendations vary with body type, typically ranging from about 21 to 25 centimeters. When building a meal, a quarter of the plate should be occupied by healthy carbohydrates such as whole‑grain foods like durum wheat pasta, whole‑grain cereals, porridge, or whole‑grain bread. A second quarter should feature protein sources such as fish, poultry, or lean meats, along with dairy products like cottage cheese.
Endocrinologists and nutritionists stress the value of including fish in a diet rich in healthy fats, which support cognitive function. For individuals who don’t eat meat, legumes and mushrooms provide viable protein and nutrient options.
The remaining half of the plate should be filled with vegetables (potatoes excluded) and fruits. A small amount of vegetable oil high in polyunsaturated fats and vitamin E is recommended, with an emphasis on using a variety of oils without overheating them. A glass of water should accompany the Harvard plate approach, and tea or coffee without sugar can be part of the routine.
Experts also note that preparing meals with minimal heat treatment can offer health and aesthetic benefits. Gourmet dishes are acceptable when they maintain balanced ingredients. For example, meals with moderate salt levels—roughly up to 5 grams per day—are not harmful in the context of a varied diet.
While foods like red or black caviar provide protein and vitamins, their salt content warrants moderation due to preservative qualities that help keep foods safe. The advisory is to enjoy delicacies such as caviar only in limited amounts.
A similar caution applies to salted herring, which offers valuable fatty acids and minerals. Limiting intake to two or three pieces and soaking them in water beforehand is advised.
There is a note in historical contexts that pasta has been misunderstood in discussions about weight, with earlier scientists sometimes denying myths surrounding its impact on figures. [Attribution: Nutrition experts and clinical researchers]