Nutrition Science and Everyday Application - beta v 0.1

72 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN
• Select a variety of protein foods to improve nutrient intake and promote
health benefits. Each week, be sure to include a nice array of protein sources in
your diet, such as nuts, seeds, beans, legumes, poultry, soy, and seafood. The
recommended consumption amount for seafood for adults is two 4-ounce servings
per week. When choosing meat, select lean cuts.
• If you enjoy drinking milk or eating dairy products, such as cheese and
yogurt, choose low-fat or nonfat products. Low-fat and nonfat products contain
the same amount of calcium and other essential nutrients as whole-milk products,
but with much less fat and calories. Calcium, an important mineral for your body, is
also found in lactose-free dairy products and fortified plant-based beverages, like
soy milk. You can also get calcium from vegetables and other fortified foods and
beverages.
• Oils are also important in your diet as they contain valuable essential fatty acids.
Oils like canola oil also contain more healthful unsaturated fats compared to
solid fats like butter. You can also get oils from whole foods like fish, avocados,
and unsalted nuts and seeds. Although oils are essential for health, they do contain
about 120 calories per tablespoon, so moderation is important.
Some people have criticized the Dietary Guidelines for Americans and MyPlate for being
influenced by political and economic interests, as the meat and dairy industries and large
food companies have a powerful lobbying presence that may override scientific consensus.
When the 2020-2025 Dietary Guidelines were released in December of 2020, for example,
they were criticized for failing to address sustainability, climate change, and the potential
benefits of eating less meat and processed foods. In addition, although the 2020 Advisory
Committee, made up of nutrition science experts, recommended stricter limits on added