What US dietary guidelines mean really: More protein, real home-cooked food and less sugar and salt

There is a major focus on avoiding added sugar during infancy and early childhood altogether, with no amount of added sugar recommended for kids between ages five and ten. (File)

The new dietary guidelines in the US, which were unveiled Wednesday, have made some changes to the older guidance about healthy eating, placing a higher emphasis on protein and full-fat dairy and asking people to avoid sugar and highly processed foods.

Although many are talking about including red meat and full fat dairy, what needs to be looked at is that even in the US, whose health guidelines spark global curiosity, they are talking about avoiding salt, sugar and processed foods for the first time. In fact, they are talking about having real, home-cooked food from farm sources, something that we have been emphasising for some time now as our young, too, are getting addicted to convenience foods. The guidelines talk about a balanced diet, more vegetables, fruits and healthy fats. Hopefully, this pulls everybody away from any food that comes out of a packet.

A lot has been said about upturning the pyramid with wholegrains at the bottom. I would rather look at it as a triangle with fruits and vegetables making up for the fibre quotient, proteins in one corner and healthy carbs in the other.

The new US guidelines suggest prioritising protein in every meal, with a goal of getting around 1.2 to 1.6 grams per kilogram of a person’s body weight each day. While this is on the higher side, certainly for most Americans, here’s what you need to know about protein. The body can’t store protein, so once its needs are met, any extra protein is used for energy or stored as fat. Many high-protein foods are high in total and saturated fat, so that needs to be factored in.

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. So a person weighing 75 kg should consume 60 grams of protein per day. Once you’re between the ages of 40 and 50, you begin to lose muscle mass for which you need to increase to about 1-1.2 grams per kg or 75-90 grams per day. This can be done across three meals.

Of course, a lot of people are talking about the inclusion of red meat. But there are two things. The guidelines don’t insist upon this as the main protein source but equates it with eggs, poultry, seafoods as well as plant-based sources such as beans, peas, lentils, legumes, nuts, seeds and soy.

Red meat is not advisable here in India which is battling a burden of heart disease, diabetes and cancer. And even on the rare occasion of indulgence at an event, it should be in extreme moderate amounts. The World Cancer Research Fund (WCRF) and American Institute for Cancer Research (AICR) advise sticking to no more than 350 grams of red meat per week. Since most meats in the US are processed, the inclusion of red meat is intended to point to a natural source of meat, direct from the farm, than anything else. Lean cuts of red meat cooked at home are better than the shop shelf variety which is unhealthy and carcinogenic.

While previous US guidelines had recommended fat-free or low-fat milk and yogurt, the updated version prioritises full-fat dairy with no added sugar. Some research has suggested that full-fat dairy lends more satiety and takes care of hunger pangs. Recent studies challenge the idea that full fat milk increases heart disease risk, with many finding no link or even protective effects. Besides, the guidelines limit use of saturated fat to just 10 per cent of total calories.

Dairy is not just about saturated fat but much-needed fatty acids. Taking saturated fat from natural foods is healthier rather than trans fats from processed food. In the Indian context, saturated fat should be limited to less than 10 per cent or 15 to 20 grams per day. That you get from a teaspoon of ghee and any dollop of a dairy product be it butter, cheese and curd. In fact, as a cooking medium, the guidelines urge replacement of saturated fats with healthy, unsaturated fats from nuts and plant-based oils like olive and mustard.

While earlier guidelines for alcohol consumption set a limit of one drink per day for women and two for men, the new ones don’t specify a measure but simply recommend limiting total consumption. I would say stick to the WHO guideline that no amount of alcohol is safe and that even light drinking carries risks, with cancer risks starting from the first drink.

(Samaddar is regional head, Nutrition And Dietetics, Max Super Speciality Hospital, Saket, Delhi)