The U.S. Department of Health and Human Services recently revamped its dietary guidelines, moving away from the old MyPlate model to a new food pyramid. This change is significant, with a focus on whole foods and an emphasis on protein, dairy, healthy fats, vegetables, and fruits. Whole grains now sit at the bottom of the pyramid. Secretary Robert F. Kennedy, Jr. highlights this shift: “These Guidelines return us to the basics. American households must focus on nutrient-dense foods and limit highly processed items.” This approach prioritizes protein at every meal, a crucial component for overall health.
Here are some protein-rich foods emphasized in the new guidelines:
Beef
Beef is a top source of complete protein, packed with iron, zinc, and B vitamins. The guidelines stress the importance of high-quality protein, which many previous dietary suggestions overlooked. As they say, “these guidelines reflect gold standard science.”
Poultry
Chicken and turkey are recommended for their lean protein. According to the Mayo Clinic, lean proteins help lower cholesterol and support heart health. They make for great choices in a heart-healthy diet.
Fish
Fatty fish like salmon are encouraged for their heart-healthy benefits, rich in omega-3 fatty acids. These fats help reduce inflammation and lower triglycerides, according to the Mayo Clinic’s findings.
Shellfish
Shellfish is another excellent protein source. Dr. Faye M. Dong from the University of Illinois states that shellfish provide essential nutrients like iron and vitamin B-12, making them a valuable part of a balanced diet. Their low saturated fat content is another plus.
Full-Fat Yogurt
Full-fat yogurt, especially Greek yogurt, is praised for its high protein content. A serving can provide as much protein as a few ounces of meat, making it a great option for vegetarians. According to UT Medical Center, it also promotes satiety.
Walnuts
Walnuts, which have about 4 grams of protein per ounce, are highlighted for their overall health benefits. They also contribute to the daily requirement for iron and magnesium. The Cleveland Clinic emphasizes their role in supporting a healthy diet.
Ground Beef
Ground beef remains a staple, providing another high-protein option. Secretary Brooke Rollins points out the need to support American farmers and ranchers, as they play a vital role in providing nutritious food for households.
The evidence is clear: protein is very important to our health, and the new dietary guidelines make it a priority. By encouraging the consumption of diverse protein sources, these guidelines can help us make better choices and lead healthier lives. As consumers, it’s time to embrace these recommendations and fill our plates with nutrient-dense foods.
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