(CNN) — The latest food guidelines have shifted perspectives on nutrition.
In a notable departure from the traditional pyramid design, the updated Dietary Guidelines for Americans are visually represented in a circular format known as MyPlate. This revitalized approach, introduced by the US Department of Health and Human Services and the US Department of Agriculture, incorporates important updates beyond mere aesthetics.
So, how do these new guidelines stack up against the widely praised Mediterranean diet? Both approaches offer unique insights and priorities that can be somewhat conflicting.
Given the complexities involved in these three dietary plans, individuals may find it challenging to decide what to eat each day.
To help clarify, dietitian Natalie Mokari, who assists clients in North Carolina with their nutritional choices, outlines a typical day of meals based on the new food pyramid, MyPlate, and the Mediterranean diet, highlighting their differences, similarities, and potential fit for your lifestyle.
What do I eat for breakfast?
The approaches differ significantly when it comes to carbohydrates.
Mokari notes that the Mediterranean diet prioritizes whole grains, such as brown rice, whole-grain breads, quinoa, and oats. For breakfast, this perspective is reflected in the choice of steel-cut oats.
While the Mediterranean diet may pose challenges for those monitoring their carbohydrate intake, individual adjustments can make it more accommodating.
According to MyPlate, carbohydrates should constitute a little over a quarter of your plate, representing a full day of meals rather than just breakfast. This is why a breakfast comprising low-fat yogurt, fruit, and granola is recommended.
The new food pyramid, on the other hand, places a stronger emphasis on obtaining carbohydrates from fruits and vegetables rather than grains, especially refined grains. In this case, carbohydrates in breakfast come from whole-grain toast, spinach, and fruit.
“It’s a common misconception that it promotes a low-carb diet, but that’s not the case,” Mokari explains.
What’s for lunch?
The new food pyramid suggests consuming three servings of vegetables and two servings of fruit each day.
The Mediterranean diet emphasizes including fruits, vegetables, whole grains, and healthy fats in every meal, resulting in a high-fiber intake. A typical lunch under this plan may include vegetable soup with cannellini beans and whole-grain toast with hummus, tomato, and feta cheese.
MyPlate echoes this sentiment, advising adults to consume approximately 2 to 4 cups of vegetables and 1½ to 2 cups of fruit daily. This breaks down to two to four servings of vegetables and 1½ to two servings of fruit.
What’s absent in these guidelines is a significant presence of added sugars or processed foods. A consistent recommendation across all three meal plans is to reduce both.
“Every dietitian would agree: focus on whole foods. That guidance is invaluable,” Mokari asserts.
The new food pyramid advocates for stricter limits on sugar and processed foods compared to previous guidelines, suggesting no added sugar for children aged 5 to 10. However, Mokari acknowledges the challenges this poses, as added sugars are prevalent in many packaged goods, including sauces and snacks.
“It’s a noble goal to limit [added sugars], but advocating for absolute avoidance is not practical,” she notes.
Try these snacks
Dairy consumption varies significantly among the dietary plans.
The Mediterranean diet restricts dairy, along with poultry and eggs, to one serving per day.
In contrast, the new food pyramid endorses full-fat dairy, which is incorporated into meals such as an omelet for breakfast, a salad at lunch, and cheese paired with grapes for snacking.
MyPlate recommends low-fat dairy options, which are evident in the breakfast yogurt and a glass of low-fat milk served during dinner.
What’s the best choice for dairy? There are healthy options within all categories. For those who enjoy drinking milk regularly and have cardiovascular concerns, lower-fat options may be advisable. However, using whole milk in coffee is perfectly acceptable.
Milk serves as a good source of protein and calcium when dietary intake is lacking, but water remains the optimal beverage choice for hydration alongside meals, Mokari advises.
In lieu of full-fat dairy, MyPlate and Mediterranean plans derive their fats primarily from olive oil, avocados, and nut butter.
It’s time for dinner
The types of protein featured can vary across these dietary approaches.
The Mediterranean diet emphasizes nuts, beans, and fish as key protein sources, while MyPlate focuses on lean meats. Therefore, sample meals might include salmon and chicken, respectively.
The new food pyramid significantly increases the recommended protein intake to 1.2 to 1.6 grams per kilogram of body weight per day, nearly doubling previous recommendations. However, the sources of protein it highlights differ.
A cut of steak, along with full-fat dairy, butter, and beef tallow, is prominently featured in the new food pyramid’s imagery. It can be challenging to incorporate these foods while also adhering to the guideline that suggests keeping saturated fat below 10% of total caloric intake.
Mokari warns that a diet rich in full-fat dairy and high-saturated-fat meats is not advisable for those with a history of, or risk for, cardiovascular diseases.
What a dietitian really recommends
When advising clients, Mokari emphasizes that nutritional needs are highly individualized. Instead of adhering to a single guideline, she prefers to focus on core principles of healthy eating.
She highlights five fundamental components of a balanced diet: protein, carbohydrates, healthy fats, fruits, and vegetables, with a focus on whole foods. For many, using frozen or canned versions can simplify these choices.
In general, she advocates for lean proteins, fibrous carbohydrates, and healthy fats like olive oil, avocados, and nut butters.
According to her guidance, there is room for some refined carbohydrates—such as pasta and white rice—within most diets, while added sugars and processed foods should be minimized as much as possible.
“Balance is essential,” Mokari concludes.
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