Nutrition Science and Everyday Application - beta v 0.1

TOOLS FOR ACHIEVING A HEALTHY DIET 73
sugars and alcohol consumption, the final version of the Guidelines ignored these
recommendations and stuck with the same advice about sugar and alcohol given in the 2015
version of the Guidelines. 4
Another guide for creating healthy, balanced meals comes from Harvard’s School of Public
Health. The Healthy Eating Plate (HEP) is based on the best available science and is not
influenced by political or commercial pressures from food industry lobbyists.
Figure 1.23. Harvard’s Healthy Eating Plate.
The message of the HEP is similar to MyPlate in that the focus is on diet
quality—encouraging nutrient-dense whole grains, fruits, vegetables, and beans. However,
there are a few key differences between MyPlate and HEP. For example, MyPlate
recommends 3 cups of dairy a day, whereas HEP recommends limiting dairy to 1-2 cups per
day, and instead encourages non-dairy sources of calcium like collards, bok choy, fortified
soy milk, and baked beans.
The HEP encourages protein sources from fish, poultry, beans or nuts, and it encourages
consumers to limit red meat and avoid processed meat,since these foods raise the risk of
heart disease, diabetes, and colon cancer. 5 MyPlate, however, does not mention that red and
processed meat should be limited.
Nutrient Density and Empty Calories
MyPlate encourages people to take a balanced approach and to eat a variety of nutrient-