Healthy Plate, Healthy Life

Last Update: 3 August, 2026 | 09:36

A practical, evidence-based guide to building a balanced plate — drawing on the Harvard Healthy Eating Plate and guidance from the WHO, Mayo Clinic and Harvard Health — written for anyone wanting to prevent or manage diabetes, fatty liver, hypertension and obesity.

Secrets of a Healthy Liver series

Healthy eating is no longer a lifestyle preference — with diabetes, fatty liver, hypertension and obesity all rising, it is a requirement. This book turns that into something usable: a balanced dietary pattern that can actually be followed day to day, built on international models and reputable scientific sources.

Author

Prof. Seyed-Moayed Alavian

Publisher

Brieflands

Publication date

July 28, 2025

Print length

161 pages

Language

English

ISBN-13

978-90-8351-737-7

Series

Secrets of a Healthy Liver

Audience

General readers, both for prevention and for nutrition-related disease

Get the book

Published by Brieflands and available worldwide as a Kindle edition on Amazon. For institutional orders, bulk copies, or translation rights, contact the publisher directly.

Buy on Amazon →Contact the publisher

About this book

Modern life has done measurable damage to public health: processed food, fast food, and far less physical activity than a generation ago. Against that backdrop, metabolic disease — diabetes, fatty liver, high blood pressure, obesity — has become common enough that diet and lifestyle now matter more than they ever have.

The premise of this book is that a proper understanding of what food is made of, plus smarter choices at the point of selection, protects against a great many physical and mental problems. Its aim is practical and scientific guidance for designing a balanced dietary pattern that survives contact with daily life.

The content draws on international models, notably Harvard's Healthy Eating Plate, and is compiled from reputable sources including the World Health Organization, Mayo Clinic, Harvard Health, the American Nutrition Association, and research indexed in PubMed and ScienceDirect. The language is deliberately simple while remaining documented, so that scientific concepts are understandable and change is easier to begin.

Health is the best gift one can give.Prof. Seyed-Moayed Alavian — from the introduction

What the book covers

Building the plate

The Harvard Healthy Eating Plate model and how to apply its proportions to real meals.

Food composition

Macronutrients, fibre, fats and sugars — what is actually in what you eat.

Metabolic disease

Diet in diabetes, fatty liver, high blood pressure, and obesity.

Processed and fast food

Why modern convenience eating carries a measurable health cost.

Making choices stick

Mindful selection and habit change that lasts beyond a few weeks.

Evidence base

Guidance traced back to WHO, Mayo Clinic, Harvard Health, and indexed research.

Note. This book offers general nutritional education and is not a personalised diet prescription. Anyone with diabetes, kidney or liver disease, an eating disorder, or who is pregnant, and anyone taking prescribed medication, should agree dietary changes with their physician or a registered dietitian first.