Musselman 1

Audrey Musselman

ENG 1201-511

Casey Flores

10 December 2021

A Healthy Diet for Americans

In 1969, the White House Conference on Food, Nutrition, and Health reported, “No other

area of the national health probably is as abused by deception and misinformation as nutrition.

Many travesties cheat the public of enormous sums of money, and of good health as well”

(Greger). Over 50 years ago, the United States government had an issue with national health,

specifically human nutrition, being a target for misinformation and deception. This quote proves

that there are flaws in some of the governmental departments. Has anything changed? We are

responsible for doing our own research and coming up with our own conclusions. We cannot just

accept what people say because they have authority. In order to determine if the USDA’s

publication, Dietary Guidelines for Americans, 2020-2025, best meets the nutritional needs of

Americans, it must be compared to other credibly researched dietary guidelines (such as the

American Heart Association, American Lung Association, American Diabetes Association, and

the American Cancer Society) for discrepancies.

The government has been advising the American People about their diets for over 100

years through the use of posters, books, and social media. The publication of Dietary Guidelines

for Americans began in 1980 and is updated every five years “to reflect advances in nutrition

science and the role of specific foods and nutrients on health” (“History of the Dietary

Guidelines”). Previous versions have included a physical activity recommendation that has been
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removed for the current edition, which has four main guidelines to assist Americans in making

healthy food choices.

The first guideline states: “Follow a healthy dietary pattern at every life stage” (Executive

Summary). First of all, what is a dietary pattern? According to page 19 of the full PDF, a dietary

pattern is another way to say “diet,” which encompasses all foods eaten on a regular, daily basis

(Dietary Guidelines for Americans). There are different recommendations depending on which

of the three life stages that are being reviewed: birth to 6 months, 6 months to 12 months, and 12

months through adult. The first 12 months are reserved for human milk or baby formula, with

various baby foods to be incorporated around 6 months. The focus of this paper is from 12

months to adulthood, where this guideline is relatively broad and contains three goals: consume

enough nutrients, maintain a healthy weight, and prevent chronic disease.

In order to consume enough nutrients for the human body to function properly, it is

essential to eat a variety of foods. MyPlate.gov is an official government website that houses the

information, in simpler terms, from the Dietary

Guidelines for Americans. The current image

used to help Americans visualize their food

portions is a dinner plate divided into food

groups varying in size (MyPlate). There is also a

Fig. 1. The visual provided by MyPlate.gov
to help individuals see what their dinner quiz that allows a person to determine their ideal
plate should have on it. MyPlate.gov.
calorie intake and gives food suggestions to meet
Placemat Image.
their goals.

The American Diabetes Association has a similar “Plate Method” to visualize managing

blood sugars. Which, in all actuality, isn’t a bad idea for those of us who aren’t diabetic. The
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plate is described as: (1) “Fill half your plate with nonstarchy vegetables,” (2) “Fill one quarter

of your plate with lean protein foods,” (3) “Fill one quarter of your plate with carbohydrate

foods,” (4) “Choose water or a low-calorie drink” (American Diabetes Association). These

guidelines are specifically for those with diabetes, but by design, it eliminates a lot of sugar from

the diet. The goal of these recommendations are to maintain blood sugar levels and, if necessary,

lower body weight.

Fig. 2. There
are a few
Maintaining a healthy weight differences for
is not always easy. The restaurant the Diabetes
Plate Method,
industry has inflated food portions so designed to
limit sugar
much that it’s hard to determine how intake.

much is healthy. For a standard 2000

calorie diet, MyPlate recommends 5-1/2 ounces of protein daily (Your MyPlate Plan - 2000

Calories, Ages 14+ Years | MyPlate). Most of the steakhouses do not offer anything smaller than

a 6-ounce steak. One “small” steak can exceed daily recommendations for protein. Then what do

you eat the rest of the day?

“Six in ten adults in the US have a chronic disease and four in ten adults have two or

more” (“About Chronic Diseases”). A chronic disease requires ongoing medical attention, and

one of the risk factors that the CDC lists for chronic disease is poor nutrition. All of these risk

factors can be changed, because they are not embedded into our DNA. The American Heart

Association, the American Lung Association, the American Diabetes Association, and the

American Cancer Society, all have websites specifying recommendations to prevent the diseases

with which their websites are focused. Most of these guidelines are actually stricter than the

general guidelines published for all Americans. If we want to prevent disease and stay healthy,
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calories for the day, then they will remain healthy. This is misleading. Our bodies need different

amounts of vitamins and minerals, some of which we can only get from foods since our bodies

cannot make them. If they use their calorie allowance on sugar and candy, they have none left for

fruits, vegetables, and protein.

There are several resources online, including MyPlate.gov, that can give information

about how many calories a person should be eating daily to lose weight. The best suggestion is to

talk to your primary care physician and get their recommendation. Dietitians recommend an

absolute minimum of 1200 calories per day (Schultz). This is the minimum required amount for

the human body to perform regular functions, such as breathing and pumping blood. If a person

is not confined to a bed, then they should raise their minimum to account for the calories burned

off through additional activity.

Everything I have read largely agrees up to this point. At different ages throughout life,

humans require minor tweaks within their dietary patterns to meet the slight changes in needs.

The main point is to start eating healthy from birth. Do not wait until the child begins to show

signs of obesity or malnutrition to change their diet. Everyone should absolutely eat whatever

they want, within the guidelines of healthy eating. There is no need to join a “diet circle” and

only buy their products or eat from a limited food set. Anything that requires supplements

(anything other than real food) to prevent vitamin and mineral deficiencies is not a healthy diet

pattern. Of course, there are exceptions, but the average person can get everything they need

from food.

The fourth and final guideline states: “Limit foods and beverages higher in added sugars,

saturated fat, and sodium, and limit alcoholic beverages” (Executive Summary). Within the

guidelines, they have allowed some wiggle room for non-nutritive, unhealthy foods. “Most of the
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calories a person needs to eat each day – around 85 percent – are needed to meet food group

recommendations healthfully, in nutrient-dense forms” (Dietary Guidelines for Americans). It

reassures that the guidelines do not exceed the upper limits of consumption for the nutrients at

higher risk for chronic disease. The standard American diet is set at 2000 calories. That means

there are about 300 calories left over for added sugar, sodium, saturated fat, and alcohol. The

American Cancer Society recommends that no alcohol be consumed to eliminate a possible risk

factor for many cancers.

Saturated fat is the “bad fat,” the one that raises cholesterol levels. The official

recommendation is that a healthy diet should contain “less than 10 percent of calories per day

starting at age 2” (Executive Summary). In contrast, the American Heart Association,

recommends only 5-6% of one’s diet to be saturated fat (“Saturated Fat”). These fats are found

primarily in meat and animal products, including milk. The problem with substituting with low-

fat anything is that more sugar has to be added to enhance the taste that was removed with the

fat.

Officially, added sugars should also be kept under 10 percent of daily calories for those

ages 2 and older but avoided for those under age 2 (Executive Summary). For a standard 2000

calorie diet, that would be less than 200 calories from added sugar. “[D]rinking even one 20-

ounce soda (~240 calories from sugar) exceeds the 10% limit for added sugars for most people”

(Willett et al.). “Americans are eating and drinking too many added sugars, which can contribute

to health problems such as weight gain and obesity, type 2 diabetes, and heart disease” (CDC,

“Get the Facts: Added Sugars”). “At the time of the American Revolution, we consumed an

estimated four pounds of sugar per person per year. Now, we may each average more than fifty
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pounds annually. That’s the equivalent of about seventeen teaspoons of added sugars every day”

(Greger 172).

Added sugars do not include

the sugars that are naturally found

in foods such as fruits. In an attempt

to make food “healthier” by

removing the fat content (which

contains flavor), sugars must be

Fig. 3. The upper limit recommendation for added
added to make the new concoction sugar each day, for men and women. American Heart
Association. Daily Added Sugar Limit. 2019.
palatable. There are disagreements

as to how much added sugar is too

much. In the article from Sinclair’s search engine, Building Better Guidelines for Healthy and

Sustainable Diets, Willet et al. argue that the avoidance of “… added sugar should be included in

guidelines for all ages” (402), not just for children under the age of 2. Nevertheless, it is

undeniably evident that Americans consume an absurd amount of added sugar daily. People need

to reevaluate their eating habits and consider following a guideline similar to the American

Diabetes Association to keep sugar intake at a minimum.

The biggest difference of opinion lies in how much meat, if any, should be included in

the healthy diet. Dr. Michael Gregor, the founder of NutritionFacts.org, advocates the least

amount of meat possible but does not force his views. “If you continue to eat meat, your best

choice would likely be wild game” (Greger 207). He does the research and lays out the facts. His

books have extensive references with links so the reader can find and investigate original

sources. All of the information in his books (the only products that he sells) can be found on the
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pounds annually. That’s the equivalent of about seventeen teaspoons of added sugars every day”

(Greger 172).

Added sugars do not include

the sugars that are naturally found

in foods such as fruits. In an attempt

to make food “healthier” by

removing the fat content (which

contains flavor), sugars must be

Fig. 3. The upper limit recommendation for added
added to make the new concoction sugar each day, for men and women. American Heart
Association. Daily Added Sugar Limit. 2019.
palatable. There are disagreements

as to how much added sugar is too

much. In the article from Sinclair’s search engine, Building Better Guidelines for Healthy and

Sustainable Diets, Willet et al. argue that the avoidance of “… added sugar should be included in

guidelines for all ages” (402), not just for children under the age of 2. Nevertheless, it is

undeniably evident that Americans consume an absurd amount of added sugar daily. People need

to reevaluate their eating habits and consider following a guideline similar to the American

Diabetes Association to keep sugar intake at a minimum.

The biggest difference of opinion lies in how much meat, if any, should be included in

the healthy diet. Dr. Michael Gregor, the founder of NutritionFacts.org, advocates the least

amount of meat possible but does not force his views. “If you continue to eat meat, your best

choice would likely be wild game” (Greger 207). He does the research and lays out the facts. His

books have extensive references with links so the reader can find and investigate original

sources. All of the information in his books (the only products that he sells) can be found on the
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moderate intensity…activity each week…. Getting to or exceeding the upper limit of 300

minutes is ideal” (“American Cancer Society Guideline for Diet and Physical Activity”). The

American Diabetes Association also recommends “150 minutes of moderate intensity exercise

each week” (Weekly Exercise Targets | ADA). It’s concerning that the official government

recommendations (the Dietary Guidelines for Americans) has removed the physical activity

portion of their guidelines. I have cited four additional health association websites that have

physical activity as a main part of their wellness recommendations.

In conclusion, the Dietary Guidelines for Americans absolutely needs to be compared to

other research before taken at face value. No one should ever follow blindly, even if they trust

the source. They are written in a way that is vague enough to include everyone, yet specific

enough to start someone on a guided journey to better health. I have proven that there are

discrepancies in the guidelines and research done by parties not affiliated with the USDA. Most

agree that a healthy diet should contain zero added sugar, and the Dietary Guidelines for

Americans only asks the people to limit their intake. If there is one point that is remembered, I

hope that it is to check your sources, do your own research, and make the decisions that are best

for you and your family.

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Works Cited

“About Chronic Diseases.” CDC, 28 Apr. 2021,

https://www.cdc.gov/chronicdisease/about/index.htm.

“American Cancer Society Guideline for Diet and Physical Activity.” American Cancer Society,

https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-

activity-cancer-prevention/guidelines.html. Accessed 2 Nov. 2021.

American Diabetes Association. “What Is the Diabetes Plate Method?” American Diabetes

Association, https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-

method.html. Accessed 10 Dec. 2021.

CDC. “Get the Facts: Added Sugars.” Centers for Disease Control and Prevention, 6 May 2021,

https://www.cdc.gov/nutrition/data-statistics/added-sugars.html.

---. “Healthy Eating Tips.” Centers for Disease Control and Prevention, 1 Mar. 2021,

https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html.

Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/. Accessed 20 Oct. 2021.

Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture,

https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-

materials. Accessed 24 Oct. 2021.

Exercise and Lung Health. https://www.lung.org/lung-health-diseases/wellness/exercise-and-

lung-health. Accessed 10 Dec. 2021.

Greger, Michael. How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight

Loss. First edition, Flatiron Books, 2019.

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“History of the Dietary Guidelines.” Dietary Guidelines for Americans,

https://www.dietaryguidelines.gov/about-dietary-guidelines/history-dietary-guidelines.

Accessed 31 Oct. 2021.

MyPlate | U.S. Department of Agriculture. https://www.myplate.gov/. Accessed 20 Oct. 2021.

Rolfes, Sharon Rady, et al. Understanding Normal and Clinical Nutrition. 12th edition, Cengage

Learning, 2020.

“Saturated Fat.” Www.Heart.Org, https://www.heart.org/en/healthy-living/healthy-eating/eat-

smart/fats/saturated-fats. Accessed 10 Dec. 2021.

Schultz, Lindsay. Interview with a Registered Dietitian. Oct. 2021.

“The American Heart Association Diet and Lifestyle Recommendations.” American Heart

Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-

basics/aha-diet-and-lifestyle-recommendations. Accessed 2 Nov. 2021.

Weekly Exercise Targets | ADA. https://www.diabetes.org/healthy-living/fitness/weekly-

exercise-targets. Accessed 10 Dec. 2021.

“What Is MyPlate?” MyPlate, https://www.myplate.gov/eat-healthy/what-is-myplate. Accessed

24 Oct. 2021.

Willett, Walter C., et al. “Building Better Guidelines for Healthy and Sustainable Diets.”

American Journal of Clinical Nutrition, vol. 114, no. 2, Oxford University Press / USA,

Aug. 2021, pp. 401–04. EBSCOhost, https://doi.org/10.1093/ajcn/nqab079.

Your MyPlate Plan - 2000 Calories, Ages 14+ Years | MyPlate.

https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus. Accessed 31

Oct. 2021.
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“History of the Dietary Guidelines.” Dietary Guidelines for Americans,

https://www.dietaryguidelines.gov/about-dietary-guidelines/history-dietary-guidelines.

Accessed 31 Oct. 2021.

MyPlate | U.S. Department of Agriculture. https://www.myplate.gov/. Accessed 20 Oct. 2021.

Rolfes, Sharon Rady, et al. Understanding Normal and Clinical Nutrition. 12th edition, Cengage

Learning, 2020.

“Saturated Fat.” Www.Heart.Org, https://www.heart.org/en/healthy-living/healthy-eating/eat-

smart/fats/saturated-fats. Accessed 10 Dec. 2021.

Schultz, Lindsay. Interview with a Registered Dietitian. Oct. 2021.

“The American Heart Association Diet and Lifestyle Recommendations.” American Heart

Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-

basics/aha-diet-and-lifestyle-recommendations. Accessed 2 Nov. 2021.

Weekly Exercise Targets | ADA. https://www.diabetes.org/healthy-living/fitness/weekly-

exercise-targets. Accessed 10 Dec. 2021.

“What Is MyPlate?” MyPlate, https://www.myplate.gov/eat-healthy/what-is-myplate. Accessed

24 Oct. 2021.

Willett, Walter C., et al. “Building Better Guidelines for Healthy and Sustainable Diets.”

American Journal of Clinical Nutrition, vol. 114, no. 2, Oxford University Press / USA,

Aug. 2021, pp. 401–04. EBSCOhost, https://doi.org/10.1093/ajcn/nqab079.

Your MyPlate Plan - 2000 Calories, Ages 14+ Years | MyPlate.

https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus. Accessed 31

Oct. 2021.