By Betty Murray

The USDA unveiled a new icon to assist Americans in the quest for healthy eating — MyPlate. Prior to this new icon, the food pyramid served as the visual demonstration of the USDA’s recommendation of daily servings of protein, grains, dairy, fats, vegetables and fruits.

With a recommendation of 6-11 servings of bread, cereal, rice and pasta and only 3 to 5 recommended servings of vegetables per day — and no suggestion for ensuring adequate consumption of green, leafy vegetables in particular — the former USDA pyramid was in fact a contributor, if not the leading contributor, to the unhealthy eating choices of many Americans. Even considering the fact that a single grain serving is about the equivalent of half a bagel, I would never recommend that my clients consume five and a half bagels per day. Quite the opposite, I recommend they consume no bagels whatsoever, and instead consume only two servings per day of high quality, real whole grains such as bulgur, barley, oats, brown rice, farro, quinoa and wheat berries.

While it is great that the USDA’s antiquated visual for “un”-healthy eating has finally entered the 21st century, they have yet to get it exactly right; but they are getting closer to the truth about healthy eating.

MY PLATE
The newly updated icon suggests that every meal should include a portion of each food group with vegetables (apparently any vegetable will do) and fruit making up one-half of your plate and grains and protein making up the second half of the plate. According to the USDA, a side of dairy should accompany every meal as well. The following recommendations are also provided by the USDA:

• Balance calories by enjoying your food but eating less of it and avoiding oversized portions.
• Increase the consumption of fruits and vegetables; make at least half your grains whole grains; and drink fat-free or 1% milk.
• Reduce the consumption of sodium in foods such as soup, bread, and frozen meals; reduce sugary drinks and replace with water.

A MORE NUTRITIOUS PLATE
I am not sure if the folks at the USDA really buy their own story or if they are simply bowing down to government-subsized farming practices, but I would like to suggest the following plate.

Green Leaf Vegetables: 1/2 Plate
Americans need to increase their consumption of green leafy vegetables such as kale, chard, broccoli, broccolini, brussel sprouts and spinach.

Colorful Vegetables: 1/4 Plate
Eating colorful vegetables such as beets, carrots, red and orange bell peppers and tomatoes ensures a wide range of vitamins and minerals are consumed as well as aids in the absorption of the iron found in green leafy vegetables.

Lean, Organic Protein: 1/4 Plate
Protein is essential to every aspect of the body’s functioning and should be consumed at every meal. However, the quality of protein is as important as the quantity of protein. Raw, unsalted nuts such as almonds, walnuts and pecans and nut butters (peanuts are not a nut, they are a legume); organic, farm raised, free range eggs and chicken, organic, farm raised grass-fed beef, organic and non-farmed seafood are all good options. The whole grain quinoa is also a great source of protein.

FRUIT: IN MORNING WITH PROTEIN, OR AS A SNACK
Although nutritious, fruit is also high in sugar and should be consumed sparingly. I recommend consuming fruit in the mornings or as snacks and always paired with a protein.

WHOLE GRAINS: Limit to one cup per day
Real whole grains — and gluten free — such as bulgur, barley, oats, brown rice, farro, quinoa and wheat berries are healthy whole grains. Avoid processed foods such as bread, past, white rice and cereals.

DAIRY: USE AS A CONDIMENT
Dairy has almost no place in a daily diet. Many people are dairy intolerant, and those who are not, should consume dairy very sparingly and not daily.

For more information on eating healthy and eliminating toxic foods, read my recently released book, Cleanse: Detox Your Body, Mind and Spirit.

is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Living Well Health & Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.