Eat Real Food: Breaking down the new food pyramid and nutrition guidelines

image from realfood.gov

The US government just issued a new food pyramid along with a campaign to "Eat Real Food".  This is the most drastic change to nutritional recommendations for public health in decades.   

It is no secret that, in the United States, our healthcare system is deeply burdened by chronic illnesses and diseases that are directly related to diet and lifestyle:  diabetes, heart disease, obesity, strokes, dementia and Alzheimer's, musculoskeletal issues like arthritis and joint pain, mental health issues, etc.  We are long overdue for a serious discussion on our nutrition guidelines in order to prevent this rise.  

It is my observation that the new recommendations are aligned with what many experts and researchers in the health and wellness space have been discovering and championing for years at this point.  As a former high school teacher, I watched my students eat hot fries, pop tarts, and soda for breakfast, showing how lacking the knowledge and culture around food and nutrition is.   Currently as I work in the physical therapy field, I find myself regularly educating my adult patients on the basics of proper nutrition to help their overall recovery and long-term wellness.  So, although what we should eat is never one size fits all, I do believe the new guidelines are sound and a huge step in the right direction.

So what are these new guidelines? (some verbiage taken directly from the realfood.gov website)

1. Eat the right amount for you

In the wise words of Peter Attia, MD and longevity expert 

   "Nutrition is relatively simple, actually.  It boils down to a few basic rules:  don't eat too many calories, or too few; consume sufficient protein and essential fats; obtain the vitamins and minerals you need; and avoid pathogens"  pg. 295 from Outlive. 

I'll say it again in laymen's terms.  The first rule, and maybe most important, is:  Don't eat too much.  Don't eat too little.  I think in our country the "too much" is more often the issue.  Before you start worrying about all the other guidelines, a good start is understanding just how much food you need.  How many calories do you actually need each day for weight loss or weight gain?   What does a portion size look like?  I believe everyone at one point, should count calories and measure portion sizes, even if just for a few days, as an exercise to inform yourself how much you are actually eating.  It is very eye opening.  

2. Prioritize protein foods at every meal

You have probably seen Starbucks and Dunkin Donuts offering "protein foam" with their drinks.  There's a reason protein is having such a moment.  More and more studies are revealing just how important protein is for our overall health, especially quality of life while aging. Protein keeps us fuller longer.  It helps build and maintain skeletal muscle.  Skeletal muscle helps to regulate hormones and metabolize glucose which is a game changer for our metabolism and helps reduce the risk of all diseases related to metabolic dysfunction.  Skeletal muscle also helps protect our joints which results in a higher quality of life as we age.  For more information on the importance of protein check out these podcasts:

- Dr. Gabriel Lyon and Dr. Casey Means  discuss the importance of protein and muscle mass for overall health and longevity.

- Dr. Peter Attia presents the argument that "energy balance" (not over or under eating), and protein intake are the two most important factors to consider when it comes to nutrition for longevity.

- Dr. Rhonda Patrick discusses 8 takeaways about protein.

3. Consume dairy

"Dairy is an excellent source of protein, healthy fats, vitamins, and minerals."  If you look at many European diets, they eat full fat dairy products without feeling bad or apologizing.  I think there is something to be said for eating foods as they occur naturally and not stripping away fat and adding sugar.  There's nothing wrong with using lower fat dairy products if you are trying to increase your protein intake but decrease your calories in order to lose weight.  As a general rule though, the demonization of full-fat, natural dairy products should stop.  Just be extra mindful of added sugar which hides away in many yogurts and milk products that are often marketed as "healthy foods".

4. Eat vegetables and fruits throughout the day.

Fruits and vegetables contain fiber and so many nutrients that are good for our digestive health, gut microbiome, and overall body function.  Learn to enjoy a good apple again, instead of apple pie.  Learn to appreciate a roasted potato with real olive oil instead of potato chips.  It's time to be a grown up about fruits and vegetables.  A healthy gut is hugely important for mood stabilization, good energy levels, and of course reduced chance of things like colon cancer.

5. Incorporate healthy fats

One of my favorite accounts on Instagram is that of Leigh Connealy, MD who is the director of the Cancer Center for Healing and Center for New Medicine.  She is also the author of "The Cancer Revolution".  The thing I love most about her account is when she posts "What our doctors ate for lunch" or "What I eat for dinner".  At almost every meal she and her staff are eating proteins, fruits and vegetables, and naturally occurring fats like butter or avocado.  For dinner I often see her eating steak and potatoes with butter.  For breakfast she often eats fried eggs with a slice of sourdough bread and butter. Her credentials speak for themselves.  We could learn a thing or two mimicking what she and her staff eat as they might know a little more than you or I about the importance of good nutrition.

6. Focus on whole grains (reduce grain consumption overall in comparison to the previous food pyramid)

We all love bread and carbohydrates.  There is something primitive about wanting more carbs. The new food pyramid suggests that we should decrease our grain consumption in comparison to the food pyramid of the 90's, getting more of our carbohydrates from fruits, vegetables, and legumes as it is so easy to go overboard by eating breads, pastas, cereals, etc.  Research has shown that our modern sedentary lifestyle does not justify the need for so many carbohydrates in our diets.  Carbohydrates are a macronutrient that get converted to glucose in our system which is a molecule that gets broken down to be used as energy.  Like gasoline does for a car.  Everything from skittles to slice of wheat bread goes through this process.  Too much glucose sitting in our bodies is the cause of many metabolic issues and diseases.  Exercise helps us dispose of glucose, but most people don't move enough to properly dispose of all the glucose in their system.  If you are not very active you should take this recommendation more seriously than the active person.  That being said, for the grains that you do eat, try to make them good, whole foods!  Sourdough bread or other artisanal breads, steel cut oats, etc.   Which leads to the next recommendation...

7. Limit highly processed foods, added sugars, and refined carbohydrates

Highly processed foods are, unfortunately, so steeped in our food culture and nostalgia here is the USA.  Everything from breakfast cereals, to making s'mores by the campfire, to boxed cake mixes for birthdays, trick-or-treating, and white bread PB&J's for school lunches.  All that nostalgia and convenience may make this recommendation one of the hardest, but it is one of the most important.  If you are an adult it's time to start taking this more seriously.  If you are parents of little ones, try your best to present them with Real Food instead of addictive, processed snacks.  It is so important.  When I taught high school, it was hard to watch the constant consumption of highly processed foods and the effect they had on my student's energy, attention, and mood.  I watched 15- and 16-year-olds subsist an entire day on goldfish crackers, Takis, soda, and gummy candies.  Eventually those habits will lead to more serious health issues.  I'm not suggesting you have to eliminate them completely or else you're not healthy, just to try your best to eat and offer Real Food MOST of the time

8. Limit alcoholic beverages

Dr. Andrew Huberman dedicated an entire podcast to the effects of alcohol on the brain and body and the verdict was not great.  He concluded that no amount of alcohol is good for you.  It has a highly negative impact on quality of sleep and overall metabolic health.  If you enjoy drinking, just try to be more selective.  Save those drinks for special occasions.  If you usually drink 2-3 glasses of wine, try to get it down to one glass and truly savor it.  Just be mindful here.   

I know this was a longer read, but I wanted to provide good information in my contribution to this very important discussion.   If you stuck around 'til the end, good for you!  The more we understand about nutrition; the more tools we have to make positive changes for our health.  I have struggled with good nutrition since I was a child.  I love to eat and often use food as a comfort which has led to ups and downs in my weight over the years.  When I feel helpless, I always find myself turning to my knowledge about proper nutrition to ground me and get me back on the right path.  I hope some of these tips can do that for you.  As always...

Your health is worth investing in.

Never give up.

With love,

-Sarah