History of the USDA Food Guides

New Food Guide Goals

• Balancing Calories – Enjoy your food, but eat less. – Avoid oversized portions.

• Foods to Increase – Make half your plate fruits and vegetables. – Make at least half your grains whole grains. – Switch to fat-free or low-fat (1%) milk.

• Foods to Reduce – Compare sodium in foods like soup, bread, and frozen meals

― and choose the foods with lower numbers. – Drink water instead of sugary drinks.

Fruits

What foods are in the Fruit Group?

• Any fruit or 100% fruit juice counts as a member of the Fruit Group

• Make half of your plate fruits and vegetables

Types of fruit:• Fresh• Frozen• Canned• Dried• Whole• Cut-up• Pureed

“Focus of fruits”

VegetablesWhat foods are in the Vegetable

Group?

• Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group– Raw or cooked– Fresh, frozen, canned– Dried or dehydrated– Whole, cut-up, mashed

5 vegetable subgroups?• Dark green vegetables• Red and orange vegetables• Beans and peas• Starchy vegetables• Other vegetables

“Vary your veggies”

Fruits and Vegetables

• Why is it important to eat vegetables and fruit?– Health Benefits:

• May reduce the risk for heart disease, including heart attack and stroke

• May protect against certain types of cancers• May reduce the risk of obesity and type 2 diabetes• May lower blood pressure and reduce the risk of developing

kidney stones to help to decrease bone loss• Can help lower calorie count

– Nutrients• Low in fat and calories, no cholesterol, potassium, dietary fiber,

folate, vitamin A, and vitamin C

Grains

Whole Grains• Contain the entire grain

kernel– Bran, germ, and endosperm

• Examples:– Whole-wheat flour– Bulgur (Cracked Wheat)– Oatmeal– Whole Cornmeal– Brown Rice

Refined Grains• Have been milled

– Removes the bran and germ– Gives a finer texture and

improves their shelf life– Removes dietary fiber, iron,

and many B vitamins

• Examples:– White flour– Degermed cornmeal– White bread– White rice

“Make at least half of your grains whole”

Grains

• Why is it important to eat whole grains?– Health benefits:• Reduce the risk of heart disease• May reduce constipation• May help with weight management• Eating grain products fortified with folate before and

during pregnancy helps prevent neural tube defects during fetal development

– Nutrients:• Dietary fiber, B vitamins, Minerals

ProteinWhat foods are in the Protein Foods

Group?

• All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds

• Select a variety of protein foods to improve nutrient intake and health benefits– Including at least 8 oz of

cooked seafood per week

Protein Food Group:• Meat and poultry choices

should be lean or low-fat– Lean cuts– Game meats– Lean ground meats– Organ meats

• Seafood– Finfish– Shellfish– Canned Fish

“Go lean with protein”

Protein

• Why is it important to make lean or low-fat choices from the Protein Foods Group?– Health Benefits:

• Vital for health and maintenance of your body• Choosing foods from this group that are high in saturated

fat and cholesterol may have health implications

– Nutrients:• Protein, B Vitamins, Vitamin E, Iron, Zinc, Magnesium• EPA and DHA are omega-3 fatty acids found in varying

amounts of seafood that may help reduce the risk of heart disease

DairyWhat foods are included in the Dairy

Group?

• All fluid milk products and many foods made from milk – Should be fat-free or low-fat– Calcium-fortified soymilk

• Foods made from milk that have little to no calcium are not– Cream cheese– Cream– Butter

Included in the dairy group:• Milk• Cheese• Yogurt• Milk-Based Desserts

– Puddings– Ice Milk– Frozen Yogurt– Ice Cream

“Get your calcium-rich foods”

Dairy

• What are the health benefits and nutrients of the Dairy Group?– Health Benefits:

• Improved bone health, and may reduce the risk of osteoporosis• Intake of dairy products is especially important to bone health during

childhood and adolescence, when bone mass is being built• Associated with a reduced risk of cardiovascular disease and type 3

diabetes, and with lower blood pressure in adults– Nutrients:

• Calcium, potassium, Vitamin D– Importance of Fat-Free or Low-Fat choices from the Dairy Group

• Foods high in saturated fats and cholesterol can have health implications– Raise “bad” cholesterol levels in the blood, increases the risk for coronary heart

disease

Oils and Empty Calories

Although not mentioned directly on the placemat, the website includes a section on oils, empty calories, and physical activity

Oils– Oils are not a food group but they provide essential nutrients– Avoid trans fats

Empty Calories– Calories from solid fats and/or added sugars – add calories but no nutrient value– Foods and beverages with the most empty calories are: cakes, cookies, pastries, sodas,

energy drinks, sports drinks, cheese (contains solid fat), pizza (contains solid fat), ice cream, sausages, hot dogs, bacon

– In most candies and sodas ALL the calories are empty calories

Physical Activity– Choose moderate (walking briskly) or vigorous (running) that increase your heart rate– Light intensity does not count, i.e. household chores, grocery shopping

Pros• Multi-year effort: long term strategy to work with communities, national

partners and social media to continually educate consumers• Partner with “Let’s Move” program to encourage exercise• Simplicity:

– Encourages balancing of calories– Highlights which foods to increase in one’s diet– No serving sizes or portion sizes, just look at plate (but do check size of plate too!)

• Encourages a more plant-based diet overall

Cons• USDA’s conflicting motivations:

– USDA creates the food guides but simultaneously puts 60 percent of agricultural subsidies to support meat and dairy production. Less than 1 percent to fruit and vegetables

– USDA statement, this food guide “will not endanger the meat industry”

• “Protein” does not fit:– it’s a single nutrient rather than a separate food group– It’s not necessary, you can get the protein you need from grains, vegetables and dairy

• Too simple:– Too many carbs: 3 servings with grains, fruit and dairy– Looks like milk (not yogurt or other dairy)

• Missing on the placemat:– No reference to “healthy” fats and “empty calories”– No reference to exercise (Food Pyramid had stick figure running)

Go lean with proteinBalancing Calories Enjoy your food, but eat less Avoid oversized portions

Foods to Increase Make half your plate fruits and vegetablesMake at least half your grains whole grains

Switch to fat-free or low-fat (1%) milk

Foods to Reduce Compare sodium in foods, choose the foods with lower numbers

Drink water instead of sugary drinks

Get your calcium-rich foods

Make at least half of your grains whole

Vary your veggies

Focus on fruitsFresh, frozen, canned, dried, whole, cut-up, pureed, anything!

5 Subgroups: dark green vegetables, red and orange vegetables, beans and peas, starchy vegetables, other vegetables

Whole Grains: contain the entire grain kernel (whole wheat flour, brown rice)Refined Grains: have been milled removing key nutrients (white flour, white bread, white rice)

All fluid milk products and many foods made from milk. Should be fat-free or low-fat (milk, cheese, yogurt)

Select a variety of protein foods (meat, poultry, beans, peas, eggs, nuts, seeds, including at least 8 oz of cooked seafood per week)

Goals: