Have you heard the buzz about the U.S. Department of Agriculture’s new dietary guidelines? They’ve introduced a revamped food pyramid that emphasizes a protein-first approach. But hold on—experts say many basics remain the same, echoing the advice of author Michael Pollan: “Eat food. Not too much. Mostly plants.”
Dr. Susan Veldheer, a public health expert at Penn State College of Medicine, notes that while the daily protein recommendation has jumped to 1.2-1.6 grams per kilogram of body weight, we’re still encouraged to keep saturated fats in check, limiting them to 10% of daily calories. The guidelines still promote five servings of fruits and vegetables each day and suggest reducing grain intake to two to four servings, focusing on whole grains.
So how can you up your protein intake without loading on saturated fats? “The key is whole foods,” Veldheer explains. These are foods that are minimally processed, unlike ultra-processed items like sodas, cookies, and frozen meals.
Many Americans already consume more saturated fat than recommended, so it’s crucial to find lean protein sources. This is especially important for those concerned about heart health or managing diabetes. “Think lean meats or even plant-based proteins,” Veldheer suggests.
Angelina Sickora, a clinical nutrition manager at Penn State Health St. Joseph Medical Center, reminds us that everyone’s protein needs are different based on various factors like age and health. “Personalized recommendations from a registered dietitian can make a big difference,” she advises.
Interestingly, many people get plenty of protein already. What’s more important is where it comes from. Both plants and animals provide essential amino acids. Veldheer urges people to explore protein in beans, lentils, nuts, and even leafy greens. “A little protein can come from many different sources,” she says.
And let’s not forget about fiber! It’s crucial for gut health but often gets overlooked. “Americans usually fall short on fiber,” Veldheer points out. When you focus on whole foods that contain both protein and fiber, you cover all bases. For example, a whole apple offers fiber, whereas apple juice does not.
When grocery shopping, Veldheer suggests sticking to the perimeter of the store first. Load up on fresh or frozen fruits and veggies, then choose proteins from the meat and dairy sections. Finally, browse the center aisles for minimally processed options like olive oil and whole grains.
The new food pyramid is less about chasing trends and more about making balanced choices. Remember, whole foods are your best bet for both protein and fiber, helping you lead a healthier life.
For more information on nutrition, check out nutrition education resources at Penn State Health.
