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Recent updates to the U.S. Dietary Guidelines spotlight protein-rich foods, marking a significant shift in national nutrition advice.
The U.S. Department of Health and Human Services has introduced a revamped food pyramid, described as “the most significant reset of federal nutrition policy in decades.” This new model supersedes the previous MyPlate guidelines, emphasizing whole, real foods. Prioritizing protein, dairy, healthy fats, vegetables, and fruits, the pyramid places these groups at the top, with whole grains at the base.
“The Guidelines bring us back to essentials,” states Secretary Robert F. Kennedy, Jr. “American families should focus on nutrient-dense foods—protein, dairy, vegetables, fruits, healthy fats, and whole grains—while significantly cutting down on highly processed foods.” The updated guidelines emphasize incorporating protein in every meal, and here are seven protein-rich foods spotlighted in the recommendations.
Leading the pyramid’s protein category is beef, renowned for its comprehensive protein content along with vital nutrients like iron, zinc, phosphorus, selenium, and B vitamins. “Previous Dietary Guidelines often favored carbohydrates over protein, but these new guidelines align with top-tier scientific research by highlighting the importance of high-quality, nutrient-rich protein foods in every meal,” the guidelines explain.
Beef
Protein-packed beef is now at the top of the food pyramid. This food is packed not only with complete protein but iron, zinc, phosphorus, selenium, and b vitamins, and much more. “While previous Dietary Guidelines have demonized protein in favor of carbohydrates, these guidelines reflect gold standard science by prioritizing high-quality, nutrient-dense protein foods in every meal,” the guidelines state.
Poultry
Chicken and turkey are also recommended as great sources of protein. “Heart-healthy eating doesn’t mean cutting out protein—just choose lean sources like chicken, fish, turkey, or tofu. Lean proteins are low in saturated fat, helping to lower cholesterol levels and maintain artery health,” says the Mayo Clinic.
Fish
Americans are encouraged to eat more fatty fish such as salmon, which is an excellent source of protein and a host of other important nutrients. “Fish like salmon, mackerel, and tuna are renowned for their heart-protective properties. These fish are rich in omega-3 fatty acids, which lower triglycerides, reduce inflammation, and prevent plaque buildup in arteries,” says the Mayo Clinic.
Shellfish
Shellfish is another great source of protein and other crucial nutrients. “Increased intake of a variety of shellfish should be encouraged to provide a healthy diet. Shellfish are low in fat, especially low in saturated fat, contain the omega-3 fatty acids, are excellent protein sources, and are especially good sources of iron, zinc, copper and vitamin B-12,” says Dr. Faye M. Dong is a professor and department head in the Department of Food Science and Human Nutrition at the University of Illinois in Urbana-Champaign.
Full-Fat Yogurt
Full-fat yogurt with no added sugars is strongly recommended as an excellent source of protein. “Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient,” according to UT Medical Center.
Walnuts
Healthy nuts such as walnuts, which contain 4g of protein per ounce, are also featured high up in the new food recommendations. “A serving also provides about 10% of the iron and 14% of the magnesium adults need each day,” says the Cleveland Clinic.
Ground Beef
Ground beef is another protein topping the pyramid. “At long last, we are realigning our food system to support American farmers, ranchers, and companies that grow and produce real food. Farmers and ranchers are at the forefront of the solution, and that means more protein, dairy, vegetables, fruits, healthy fats, and whole grains on American dinner tables,” says Secretary Brooke Rollins.
