The government is ditching the famous food pyramid for a dinner plate as part of the latest changes to USDA dietary guidelines. Find out what this means for you after the jump!
Everydayhealth.com Reports:
After nearly two decades, it’s time to say goodbye to the food pyramid. The United States Department of Agriculture (USDA) unveiled a new symbol — a plate, left — that replaces the widely recognized (and often criticized) icon that’s been advising American consumers on what to eat since 1992.
Today, First Lady Michelle Obama, Agriculture Secretary Tom Vilsack and Surgeon General Regina Benjamin unveiled the new icon: MyPlate, a plate divided into four wedges to represent the basic food groups — fruits, vegetables, grains and proteins. Next to the plate is a cup standing in for the dairy group. “We’re all bombarded with so many dietary messages that it’s hard to find time to sort through all this information,†Mrs. Obama said in a press conference. “When it comes to eating, what’s more simple than a plate? This is a quick, simple reminder for all of us to be more mindful of the foods that we’re eating.â€
“Parents don’t have time to measure 3 ounces of chicken or look up a serving of broccoli or rice,†Mrs. Obama continued. She said parents “have time to take a look at kids’ plates,†which, according to the new guidelines, should contain half fruits and vegetables, along with whole grains, lean protein and low-fat dairy. She said she plans to start using it immediately with her own daughters.
The new logo is a reminder to help consumers make healthier food choices consistent with the new USDA dietary guidelines, which are updated every five years based on the latest nutrition science and research on eating habits. The plate-shaped logo is one part of a large-scale consumer nutrition initiative by the USDA, that includes an expanded website and other tools and resources. The initiative’s online home will be ChooseMyPlate.gov, which replaces MyPyramid.gov.
The pyramid won’t be officially retired, but for the first time it will be targeted only to nutrition educators. “We realize the food pyramid has to exist because it’s so familiar, but it’s too complicated and has too many messages,†says Robert Post, PhD, deputy director of the USDA Center for Nutrition Policy and Promotion.
The latest dietary guidelines, released earlier this year, reflect the nation’s growing obesity epidemic. “They were developed through the filter of having an obese country,†says Dr. Post.
Everyday Health asked Post to explain what else is new about the latest recommendations — and how we can use the rules to eat better, lose weight, and prevent disease.
New Food Rule 1: Eat the Most Nutrient-Dense Foods
Why the change: Americans consume far too many “empty calories†— those that lack good-for-you nutrients like whole grains, lean protein, vitamins, and minerals. “About 260 calories in a 2,000-calorie daily diet could be from indulgences like cookies or soda,†Post says. But the typical American eats closer to 600 to 800 empty calories a day.
That’s why nutrient density is a major focus of the new food guidelines. Nutrient-dense foods, Post explains, are “foods that in their prepared state that have significantly more nutrients per calorie. They’re how consumers can get the most out of their food.†For example, for the same amount of calories as soda, fat-free or low-fat milk offers calcium, vitamins, minerals, and protein, where soda has none.
What you can do: Fill half your plate at any given meal with vegetables, fruits, and whole grains, which are naturally nutrient dense. Skip add-ons like batters, breading, and butter, and choose sauces and dressings wisely, like vinaigrettes made with healthy olive oil instead of full-fat dressings. Opt for a baked potato instead of French fries, grilled chicken instead of fried, brown rice instead of white rice, and low-fat milk instead of whole milk or soda.
Remember that nutrient-dense doesn’t always mean low-calorie. “There’s a lot to be said for higher-calorie foods with lots of nutrients, such as nuts,†says David Grotto, RD, a dietitian in Illinois and author of 101 Optimal Life Foods. “Research suggests that nuts actually prevent you from over-eating because they help you feel full.†The key is displacing empty calories with nutritious, filling calories.
