A New Year's Reset on Nutritional Guidelines

Changing diet is often one of the resolutions when a new year comes in, but it's always on a personal level. So it's refreshing to see the January 7 press release from the USDA, which was about resetting the US nutrition policy by releasing new dietary guidelines for a healthy diet. (Of course it is for the US, but these guidelines can be practiced by anyone who wants to be healthy!)

To wit: "The new Guidelines deliver a clear, common-sense message to the American people: eat real food." But what is this real food? According to the US Department of Health and Human Services Secretary Robert F. Kennedy, Jr., "American households must prioritize whole, nutrient-dense foods—protein, dairy, vegetables, fruits, healthy fats, and whole grains—and dramatically reduce highly processed foods."

'Simple and flexible' guidelines

The guidelines are based on more recent research in nutrition science, which has been resonating among healthy eating enthusiasts for some time already. One of our old posts zeroed in on this too: that real food, or food that you cook at home using wholesome ingredients, is a much better way to healthy than heavily marketed "healthy" instant food.

But the new guidelines take simply choosing real food a step further by recommending a new food pyramid (which can be found here) that literally turns things upside down. Instead of carbs at the bottom of an upright pyramid (which indicates that we should eat them the most), now the pyramid is inverted, indicating that it should be the least. And what's more, the infographic identifies it not just as carbohydrates but whole grains.

In fact, it identifies three healthy food groups:

1. Protein, dairy, and healthy fats comprise the first group. The guidelines recommend that we have ~0.54-~0.73 g of protein per pound of body weight per day. (Here's a protein calculator from The Doctor's Kitchen to make it easier to see how much you need.)

2. Vegetables and fruits. It recommends three servings (veggies) and two servings (fruits) per day of colorful, nutrient-dense fruits and veggies. It also recommends that we choose freshness and minimal processing.

3. Whole grains. Choose less of the refined carbohydrates and more of the whole grains, meaning fiber-rich energy sources like rice, as well as whole grain cereal, porridge, and bread.

Going back to the press release of the USDA, I want to post here the bullet points they shared to summarize the new guidelines:

• Prioritize protein at every meal

• Consume full-fat dairy with no added sugars

• Eat vegetables and fruits throughout the day, focusing on whole forms

• Incorporate healthy fats from whole foods such as meats, seafood, eggs, nuts, seeds, olives, and avocados

• Focus on whole grains, while sharply reducing refined carbohydrates

• Limit highly processed foods, added sugars, and artificial additives

• Eat the right amount for you, based on age, sex, size, and activity level

• Choose water and unsweetened beverages to support hydration

• Limit alcohol consumption for better overall health

It's a good list of points to consider when creating your diet resolutions for the new year!

"The guidelines are based on more recent research in nutrition science, which has been resonating among healthy eating enthusiasts for some time already."