Updated federal dietary guidelines were published by the US Department of Health and Human Services (HSS) and the US Department of Agriculture (USDA) on January 7th, 2016, and the blogosphere went wild with commentary.
Based on recommendations made by a committee of nutrition scientists after a careful review of the available science, the US Dietary Guidelines are issued by government agencies and it’s no secret that politics are involved. Dr. Michael Katz, founder of The True Health Initiative and a frequent blogger on nutrition topics, criticized the guidelines as “a betrayal of the diligent work of nutrition scientists, and a willful sacrifice of public health on the altar of profit for well-organized special interests.” The American Institute for Cancer Research bemoaned the elimination of the expert committee’s recommendation to limit red and processed meats.
Here’s what is right with the guidelines:
- They address the need to focus on patterns rather than individual nutrients
- They encourage us to eat more fruits, vegetables and whole grains
- They advise us to eat less sugar, sodium and saturated fat
- They encourage us to eat a variety of protein foods including fish and beans
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Here’s what’s missing from the guidelines:
- They are vague when it comes to showing us how to eat less sugar, sodium and saturated fat
- They don’t do enough to encourage more of a focus on plant foods and less on animal foods
- They don’t make it clear that dietary supplements are unlikely to enhance health except in specific cases
- They don’t help consumers navigate through the marketing hype of food products
Here are my simple messages for creating a health-enhancing diet:
- Balance is key. Move enough to maintain a healthy weight, and use MyPlate as a guide. This visual clearly shows that ¼ of a plate should be filled with protein-rich foods and ¾ of a plate should be filled with plant foods to get the nutrients we need in the right proportions.
- Eat fewer processed foods, more foods closer to their natural state. This is the key to limiting sodium, trans fats and sugar while getting plenty of vitamins and minerals including antioxidants. In addition to contributing to an unhealthy heart due to their sodium and saturated fat content, processed meats such as cold cuts, bacon and sausage have been shown to increase the risk of colorectal.
- Eat more plant food. A diet rich in grains, fruits, vegetables and beans is the foundation of the Mediterranean Diet, which has been shown to reduce rates of chronic disease and populate our gut with “good” bacteria. Healthy grains include brown rice, quinoa, oats, barley and farro, along with breads and cereals with a “whole” grain listed as the first ingredient. Beware of processed foods labeled “multigrain.” This is often merely a marketing ploy to convince consumers that a food is healthy. Though the Guidelines advise that at least 50% our grains are whole, refined grains (breads and bread products which list the first ingredient as “enriched flour”) should be the exception as they don’t pack the nutritional punch that whole grains do.
- Eat less animal food to reduce saturated fat and make room for more plant food. Most of us get considerably more protein than our bodies can use – not just men and teenage boys as specified in the guidelines. Include skim milk and non-fat yogurt which, while derived from animals, have negligible saturated fat and are excellent sources of protein, vitamins and minerals including calcium and vitamin D.
- Include fish, nuts, seeds, olives and avocado for healthy fats and fat soluble vitamins.
- When possible, get your nutrients from food, not supplements. This means eating plenty of fruits, vegetables, and whole grains. Research shows that people who eat more of these foods are healthier than those who rely on tablets and capsules. This could be due to the multitude of nutritive substances found in whole foods, and is an example of why it is important to focus on foods and food patterns, not nutrients.
- Read labels. Know the ingredients that have been used in making the product you are buying. Look for those with more whole foods and less added sugar, salt and fat. Examples of minimally processed foods are frozen fruit, canned tomatoes, and yogurt (preferably plain, not the highly sweetened kids versions). Note that some vegetarian products are highly processed.
- Maintain a healthy weight. If your weight is increasing, eat these same foods but reduce portion sizes and increase your level of physical activity.
The science supporting these recommendations is clear. It is unfortunate that the excellent work of the expert nutrition committee was diluted by politics, but the Dietary Guidelines for Americans remain a strong foundation on which to build a healthful diet. If adopted, they will help many avoid debilitating chronic disease.