Want To Boost Your Longevity by 20%? Try The 'Harvard Diet'

Beth Ann Mayer

April 6, 2023 at 7:30 AM·7 min read

Could the 'Harvard diet' be coming for the Mediterranean diet's crown?

You've likely heard of the Mediterranean diet: The produce and healthy fat-forward eating plan that study after study has linked to better health and improved longevity.

But another eating plan included in a study published in January, the "Harvard diet" (also known as the "Alternate Healthy Eating Index"), may have been new to some readers. And according to the results of the study, it could boost your longevity by 20%. Sounds intriguing, right?

"What’s been referred to as the 'Harvard diet' by the media is not a diet, but an evidence-based approach to healthy eating," says Lilian Cheung, D.Sc., RD, a Harvard T.H. Chan School of Public Health lecturer, director of health promotion & communication and editorial director of The Nutrition Source.

Cheung and a pair of other nutrition experts shared more about the Harvard approach to eating, what it entails and how to follow it.

How Did the Harvard 'Diet' Develop?

The Harvard School of Public Health (HSPH) introduced the Healthy Eating Plate in September 2011. They called it a "visual guide that provides a blueprint for eating a healthy meal" and included a plate graphic with color-coded food portions.

According to the plan, half the plate should comprise of fruits and veggies, though veggies notably take up more space than fruits. (More on that briefly). Whole grains make up a quarter, and ditto for "healthy protein," like fish, beans and poultry. Beside the plate is a glass of water and some olive oil, should you want to add a little flavor and healthy fat to your veggies, whole grains or protein.

It sounds logical. But three months earlier, the USDA had introduced MyPlate, which replaced the food pyramid. Why another suggestion?

"The diet was developed by a team of nutrition experts at the Harvard School of Public Health to address deficiencies of the USDA My Plate," says Julia Zumpano, RD, LD, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition.

What Are the Differences Between MyPlate and Harvard's Healthy Eating Plate?

They seem similar at first glance, but there are some key differences to look out for in the Harvard diet graphic vs. the MyPlate graphic. For example, Zumpano points out that:

Harvard's graphic addresses healthy fats like olive oil and recommends them.
Harvard's plan specifies "whole grains," whereas the USDA simply lists "grains."
The main beverage on Harvard's graphic is water. There's a glass of dairy next to MyPlate's.
Harvard's picture includes a reminder to "stay active."

Can You Have Dairy on the Harvard Diet?

Yes, but it's not the main beverage, a departure from MyPlate, which recommends an 8-ounce serving of milk daily (or the equivalent in dairy-based foods like yogurt and cheese).

"The justification for this is getting more calcium for bone health, but the research hasn’t shown a consistent benefit from high intakes of milk," Cheung says. "In contrast, the Healthy Eating Plate focuses on water as the drink of choice with each meal, with the recommendation for milk and other dairy products at one to two servings per day."

A 2020 review concluded that a higher intake of milk or dairy products was not linked to a lower risk of hip fractures or osteoporosis.

"The health benefits of dairy appear to be stronger for fermented types like yogurt, which play a role in the gut microbiome," Cheung says. "Milk possesses several individual nutrients that can affect blood pressure and bone health, but some of their health-promoting effects may be weakened by whole milk’s high saturated fat content."

The plan recommends swapping milk for water with each meal. Coffee and tea with little to no sugar are good low-to-no-calorie alternatives, according to the guidelines.

Why Do Veggies Make up a Larger Portion Than Fruits?

"The graphic has a slightly larger quadrant for vegetables, which are more often incorporated into savory preparations," says Cheung.

But people don't need to get too hung up on that part of it. "The main message is to fill half your plate or meal with colorful fruits and vegetables of different types throughout the day," Cheung says. "Whole fruits are also important and make for great snacks or a sweet end to a savory meal."

But opt for the whole variety over the liquid. "The emphasis here is on whole fruits, which are good sources of fiber, whereas a serving of fruit juice—even 100% juice—has far less fiber and much more sugar than a serving of whole fruit," Cheung says.

What's the Difference Between the Harvard Diet and the Mediterranean & DASH Diets?

Harvard's Healthy Eating Plate isn't ranked on US News & World Report's list of top diets (neither is MyPlate). But as mentioned, it's not technically a diet.

The Mediterranean Diet has topped that list for six straight years, and DASH came in at number two in 2023.

"The Mediterranean diet does not use a plate depiction and does not address activity," Zumpano says. "It more so emphasizes the foundations of the Mediterranean diet—fish, beans, olive oil, nuts, grains and vegetables."

The DASH diet is short for Dietary Approaches to Stop Hypertension, and it's promoted by the National Heart, Lung, and Blood Institute. "DASH focuses on sodium and potassium intake, limits red meat and encourages regular dairy," says Zumpano.

Which Plan Is Best: Mediterranean, DASH or Harvard?

This answer depends on an important factor: You. "I wouldn’t say one is worse or better, really all these diet plans have a specific differing emphasis which can serve populations, demographics and socioeconomics differently," says Zumpano. "It’s really a matter of finding the plan that will work best for you and your health goals."

Is the Harvard Diet a Good Idea?

Yes, at least based on current research and expert advice.

"By emphasizing whole, nutrient-dense foods and minimizing processed and refined foods, added sugars, and saturated fats, the Harvard Diet can help individuals maintain a healthy weight, reduce the risk of chronic diseases such as heart disease and diabetes, and improve overall health," says registered dietitian Trista Best, MPH, RD, LD. "The emphasis on consuming a variety of fruits, vegetables, whole grains, lean proteins and healthy fats provides the body with the essential nutrients it needs to function optimally."

And that optimal functioning can also reduce health risks like chronic diseases, Best says. Still, she provides one disclaimer: "It is important to consult with a healthcare professional before making any significant changes to your diet, especially if you have any underlying health conditions or concerns."

How To Try the Harvard Diet

Dietary changes can be challenging, but rest assured: You don't have to revamp your menu in a day.

"Start by setting small, achievable goals, such as drinking more water, eating more vegetables or reducing your intake of processed foods," Best says. "Gradually incorporate healthier foods into your meals and try new recipes that include a variety of nutrient-dense foods."

Ultimately, Best says the meal plan may look something like this:

Breakfast: Oatmeal with fresh berries and nuts
Snack: Apple slices with almond butter
Lunch: Grilled chicken breast with a mixed green salad and roasted vegetables
Snack: Greek yogurt with sliced almonds and blueberries
Dinner: Baked salmon with quinoa and sautéed greens

And remember, as the Harvard Healthy Eating Plate points out, diet isn't the only way to stay healthy.

"It's also important to stay active, get enough sleep, manage stress and see your doctor regularly to maintain overall health," Best says, and Cheung notes that there are more than 30 translations of the Healthy Eating Plan here. There's also a kids' version.

Next up: 6 Mental Benefits Of Exercise

Sources

Lilian Cheung, D.Sc., RD, a Harvard T.H. Chan School of Public Health lecturer, director of health promotion & communication and editorial director of The Nutrition Source.
Julia Zumpano, RD, LD, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition
Trista Best, MPH, RD, LD, registered dietitian

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