Written by Lee Ehrman and reviewed by Christina Wright\u2011Yee, clinical dietitian<\/a> Rady Children’s Hospital in Orange County.<\/em><\/p>\n\n\n\n You may have seen headlines recently about US dietary guidance highlighting the increase in animal proteins and fats. Nutrition science is constantly progressing, and emerging recommendations can sometimes seem confusing or vague.<\/p>\n\n\n\n As registered dietitians, we interpret the evolving research and translate it into evidence-based, practical, and personalized guidance for our patients and their families. Let’s go over the recently released US Dietary Guidelines together, specifically addressing protein and fat recommendations to promote everyday balanced eating.<\/p>\n\n\n\n The new pyramid promotes the motto of “Eat Real Food”, encouraging people to reduce their intake of processed foods, limit added sugars, and choose more whole foods. While dietitians don’t disagree with that goal, the guidance doesn’t address the practical challenges that many people face in making these changes. It also does not provide details on appropriate portion sizes or selecting healthy sources of protein and fat.<\/p>\n\n\n\n The updated model places more emphasis on protein, especially meat and fat, recommending about 1.5 to 2 times the amounts recommended in previous guidelines. It also contains higher amounts of saturated fat than previously recommended. Some nutritionists have noted that this approach may not fully match with widely accepted evidence-based recommendations that prioritize lean proteins and heart-healthy fats.<\/p>\n\n\n\n In 2011, the United States Department of Agriculture (USDA) released MyPlate, a visual tool that shows how food fits into a meal by dividing the plate into portions.<\/p>\n\n\n The visual tool is simple, practical and based on current evidence-based recommendations that emphasize balance, variety and proportion as principles of healthy eating.<\/p>\n\n\n\n Dietary patterns associated with long-term health are rich in vegetables, fruits, whole grains, legumes, and healthy fats, with a variety of protein sources, and limited intake of highly processed foods. These patterns resemble a plant-forward approach that identifies a diverse and balanced diet, which aligns closely with the MyPlate model. It shows how each food group fits into our daily eating patterns and creates a balanced diet where half of one’s plate should consist of vegetables and fruits and the other half should be split between starchy carbohydrates and proteins.<\/p>\n\n\n\n Although protein is essential, it should not be consumed in excess. The quality and source of protein matters as much as the quantity.<\/p>\n\n\n\n We encourage a variety of protein sources, including both plant-based and animal-based options. Low-fat dairy is also important \u2014 not just the type you choose, but also the amount you consume. The new USDA guidelines don’t include plant-based protein options, but foods like beans, lentils, nuts, seeds and tofu still serve as excellent sources in a healthy diet.<\/p>\n\n\n\n If you’re healthy and have no specific metabolic needs, fill one-quarter of your plate with protein and limit each meal to one serving, which is about 3 ounces \u2014 about the size of a deck of cards or the palm of your hand.<\/p>\n\n\n New USDA Dietary Guidelines Highlights thick<\/a> As an important part of the daily diet but do not differentiate between types of fat. We’ve learned that not all fats are the same. Choose unsaturated fats \u2014 such as olive oil, avocados, nuts, seeds and fatty fish \u2014 to maintain heart health and create a balanced diet. Limit saturated fats found in beef, butter and full-fat dairy products.<\/p>\n\n\n\n Emphasis should be placed on choosing healthy fats. Fat is an important source of fuel for the brain and helps the body absorb vitamins. Aim to get about 30% of daily calories from unsaturated fat sources and less than 10% of daily calories from saturated fat.<\/p>\n\n\n\n So what does this mean for you? That means a balanced diet is still the goal! Filling half your plate with fruits and vegetables remains a strong foundation. It remains beneficial to choose whole grains more often than refined grains. This includes foods like brown rice, oats, quinoa, rye, and wheat products.<\/p>\n\n\n\n Support a nutritionally-diverse diet by consuming a variety of protein sources rather than relying heavily on one type. It is wise to prioritize unsaturated fats while controlling saturated fats, especially for heart health. You don’t need to dramatically increase animal protein or assume that unlimited fat is harmless unless your healthcare team specifically recommends it.<\/p>\n\n\n\n While nutrition messaging has evolved over the past decades with improvements in research, the basic principles of a balanced diet remain reliable. When your meals consistently include colorful vegetables, fruits, whole grains, a variety of protein sources, and healthy fats, you are creating a pattern that supports long-term health.<\/p>\n\n\n\n Ask your provider to speak to a registered dietitian in your clinic or while your child is in the hospital.<\/p>\n\n\n\n Or search our database of certified nutrition and dietetics practitioners by location, specialty, language or insurance and payment options at: Find a nutritionist<\/a>.<\/p>\n\n\n\nUnderstanding the New America<\/strong> Dietary Guidelines and Recent Protein Messages<\/strong><\/h2>\n\n\n\n
new pyramid<\/strong><\/h3>\n\n\n\n
New US Department of Agriculture<\/strong> (USDA) Key Recommendations by Food Group:<\/strong><\/h3>\n\n\n\n
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How does MyPlate support a balanced diet?<\/strong><\/h3>\n\n\n\n
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<\/figure>\n<\/div>\n\n\nProtein Recommendations: How Much Is Too Much?<\/strong><\/h3>\n\n\n\n
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healthy fats vs saturated fats<\/strong><\/h3>\n\n\n\n
What the USDA’s new dietary guidelines mean for an everyday balanced diet<\/strong><\/strong><\/h3>\n\n\n\n
Do you have more questions about your child’s medical needs?<\/strong><\/h3>\n\n\n\n