“The message is simple: eat real food.”
Music to my ears! I’m so happy this sea change in nutrition guidelines is happening in my lifetime. Even the visual representation, an inverted pyramid, turning the previous misguided nutrition advice on its head, is a nice touch.
The emphasis on protein intake guidelines is remarkable—and correct. In integrative nutrition circles, we have been asserting for years that the RDA for protein needs to be increased from 0.8 grams per kilogram to at least 1.2 gm/kg. The recommendation in these new Guidelines is 1.2-1.6 gm per kg. MAHA is clearly heeding the sound scientific research on this. Emphasizing high quality protein foods at every meal will help you achieve this recommendation.
Even though the recommendation is to keep saturated fat intake to 10% or less, let me be clear on my reading of this: The saturated fats that are dangerous are the man-made trans fats found in processed foods and other refined carbohydrates—which the Guidelines clearly say to avoid. That’s where unhealthy fats lurk. As stated in the Guidelines:
Significantly limiting highly processed foods will help meet this goal. More high-quality research is needed to determine which types of dietary fats best support long-term health
This is not to be confused with naturally occurring trans fats in dairy and ruminants such as cows and sheep. These are beneficial saturated fats in that they contain trans-vaccenic acid, a naturally occurring trans fat which is a precursor to conjugated linoleic acid (CLA) conferring benefits for immune health and cancer prevention. Consumption of red meat and whole milk are clearly encouraged. Saturated fats contained in eggs, red meat, poultry and dairy are indeed, healthy fats to be consumed along with other foods containing healthy fats like seafood, nuts, seeds, olives and avocados. Real food.
And here’s to olive oil, butter, and beef tallow as excellent sources of fats to cook with!
It’s gratifying to finally see truth in science.
To your health!
Leyla Muedin, MS, RD, CDN
