What are the three healthy eating patterns in the Dietary Guidelines for Americans?

A significant portion of the U.S. population doesn't meet the recommended intake for vegetables, fruits, or whole grains, according to the Dietary Guidelines for Americans. This critical resource outlines three adaptable healthy eating patterns to improve health.

Quick Summary

The Dietary Guidelines for Americans recommend three healthy eating patterns: the Healthy U.S.-Style, Healthy Mediterranean-Style, and Healthy Vegetarian patterns. Each emphasizes nutrient-rich foods, limiting saturated fat, sugars, and sodium, and offers flexibility for different needs and preferences.

Key Points

• Three Patterns: The Dietary Guidelines for Americans feature three main eating patterns: Healthy U.S.-Style, Healthy Mediterranean-Style, and Healthy Vegetarian.

• Flexibility: All three patterns are adaptable to individual preferences, cultural traditions, and budgetary constraints.

• Common Ground: Each pattern promotes a focus on nutrient-dense foods and limits on saturated fat, added sugars, and sodium.

• U.S.-Style: A balanced version of the typical American diet, with a focus on whole foods.

• Mediterranean-Style: High in plant foods, olive oil, and seafood.

• Vegetarian: Excludes meat, poultry, and seafood, with a focus on legumes, nuts, seeds, and often dairy and eggs.

Introduction to Healthy Eating Patterns

The Dietary Guidelines for Americans (DGA), updated every five years by the USDA and HHS, offers evidence-based nutrition advice. The DGA helps individuals create a healthy diet to reduce the risk of chronic diseases. Instead of one diet, the DGA provides adaptable eating patterns customized to personal preferences, culture, and budget. The three patterns are the Healthy U.S.-Style, the Healthy Mediterranean-Style, and the Healthy Vegetarian.

The Three Healthy Eating Patterns in the Dietary Guidelines

1. The Healthy U.S.-Style Eating Pattern

This pattern uses typical U.S. foods but emphasizes nutrient-dense forms. It focuses on variety, adequacy, and moderation. Key components include vegetables, whole fruits, whole grains, and low-fat dairy. Protein sources include seafood, lean meats, poultry, eggs, legumes, nuts, and seeds. It recommends limiting saturated fats, added sugars, and sodium. This approach is adaptable with healthy substitutions.

Core Elements of the Healthy U.S.-Style Pattern:

• Vegetables: Dark green, red and orange, starchy, and other vegetables.
• Fruits: Focus on whole fruits.
• Grains: At least half should be whole grains.
• Dairy: Fat-free or low-fat options, or fortified soy alternatives.
• Protein Foods: A mix of seafood, lean meats, poultry, eggs, and plant-based proteins.
• Oils: Healthy oils like canola, corn, and olive oil.

2. The Healthy Mediterranean-Style Eating Pattern

This pattern is inspired by traditional eating habits around the Mediterranean Sea and is rich in plant-based foods. It emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. Seafood is consumed more than poultry or red meat, with low to moderate dairy. Red meat and sweets are limited. Wine may be included in moderation, typically with meals, for adults. This pattern is known for heart-healthy benefits.

Key Characteristics of the Healthy Mediterranean-Style Pattern:

• High in: Fruits, vegetables, legumes, whole grains, nuts, and seeds.
• Primary Fat Source: Olive oil.
• Moderate in: Seafood and poultry.
• Low in: Red meat and sweets.
• Lifestyle Component: Encourages meals with family and friends.

3. The Healthy Vegetarian Eating Pattern

Designed for those who don't eat meat, poultry, or seafood. It includes vegetables, fruits, whole grains, legumes, nuts, and seeds. Dairy and eggs are often included, but can be excluded for a vegan diet. It relies on legumes, nuts, seeds, and soy products for protein and incorporates alternative sources like tofu. Attention is paid to nutrients from animal products, such as iron and vitamin B12.

Focus of the Healthy Vegetarian Pattern:

• High Reliance on: Legumes, soy products, nuts, and seeds for protein.
• Excludes: Meat, poultry, and seafood.
• Includes: Vegetables, fruits, whole grains, and often dairy and eggs.
• Supplementation: May require supplementation for nutrients like Vitamin B12.

Comparing the Three Healthy Eating Patterns

Feature	Healthy U.S.-Style	Healthy Mediterranean-Style	Healthy Vegetarian
Protein Sources	Seafood, lean meats, poultry, eggs, legumes, nuts, and seeds.	Primarily seafood, poultry, eggs, dairy, and plant-based sources; limited red meat.	Excludes meat, poultry, and seafood; relies on legumes, nuts, seeds, eggs, dairy, and soy products.
Primary Fat Source	Variety of vegetable oils.	Primarily extra virgin olive oil.	Variety of vegetable oils, nuts, and seeds.
Dairy Inclusion	Fat-free or low-fat options and fortified soy alternatives.	Low to moderate amounts of dairy.	Often includes dairy, but can be adapted for vegan diet.
Red Meat Consumption	Lean meats and poultry included.	Consumed sparingly.	Not included.
Unique Feature	Based on typical American dietary habits, optimized for nutrient density.	Inspired by traditional Mediterranean eating habits; high in plant foods and healthy fats.	Excludes meat, poultry, and seafood; focuses on plant-based proteins.

Customizing Your Healthy Eating Pattern

Choosing one of the three healthy eating patterns is a personalized decision. The best pattern depends on preferences, background, and dietary needs. The DGA emphasizes these are frameworks, not rigid rules, and can be customized.

Finding the Right Fit for Your Lifestyle

• Assess your diet: Consider which pattern aligns with your current eating habits. This can make the transition easier.
• Evaluate your health goals: If focusing on heart health, the Mediterranean-Style pattern is beneficial. The Vegetarian pattern is a guide for plant-based diets.
• Consider cultural and personal tastes: All patterns can accommodate traditions and preferences. The DGA states that healthy patterns should be customizable.
• Account for budget: Focus on whole, unprocessed foods like vegetables, legumes, and whole grains for any pattern.
• Combine and mix: Take inspiration from different patterns. For example, a U.S.-Style diet could incorporate the Mediterranean-Style, like using olive oil and eating seafood.

Conclusion

The Dietary Guidelines for Americans offer three healthy eating patterns—the Healthy U.S.-Style, Healthy Mediterranean-Style, and Healthy Vegetarian—to help individuals make food choices. By focusing on nutrient-dense foods and limiting saturated fat, sugars, and sodium, each improves health and reduces chronic disease risk. Customizing a pattern that aligns with your lifestyle is a step toward health goals.

Further Reading

• Dietary Guidelines for Americans, 2020-2025: Learn more about the recommendations for each eating pattern from the official government source.

• USDA Dietary Patterns | Food and Nutrition Service: This resource provides detailed intake amounts for various calorie levels, offering a precise guide for following the Healthy U.S.-Style pattern.

• Mediterranean-Style Eating Pattern: Discover the principles behind this heart-healthy diet and find tips for incorporating its elements into your meals.

• Healthy Vegetarian Eating Pattern: Explore the components of the vegetarian pattern.

Final Summary

Adopting a healthy eating pattern is a key strategy for long-term health, and the Dietary Guidelines for Americans offer three comprehensive, flexible, and adaptable options. The Healthy U.S.-Style pattern provides a balanced framework based on typical American diets, prioritizing nutrient-dense foods. The Healthy Mediterranean-Style pattern emphasizes plant foods, healthy fats from olive oil, and frequent consumption of seafood. The Healthy Vegetarian pattern is a plant-based alternative that excludes meat, poultry, and seafood while providing all necessary nutrients. All three patterns emphasize limiting saturated fat, added sugars, and sodium, and can be customized to fit individual needs and preferences.

Frequently Asked Questions

What is the primary difference between the three healthy eating patterns?

The main difference is in their protein sources and fat emphasis. The U.S.-Style pattern is the most inclusive, the Mediterranean-Style emphasizes seafood and olive oil, while the Vegetarian relies on plant-based proteins, dairy, and eggs, excluding meat, poultry, and seafood.

Can I mix and match elements from different patterns?

Yes. The Dietary Guidelines for Americans offer flexible frameworks, not rigid prescriptions. You can combine aspects to create a plan that fits your tastes and needs, like incorporating Mediterranean seafood into a U.S.-Style diet.

Is one of these patterns healthier than the others?

No, all three are recognized as healthy eating patterns and provide similar benefits. The 'best' pattern is the one that you can follow long-term.

What about the DASH diet? Is it one of the patterns?

The DASH diet is not one of the three named patterns, but aligns with the DGA and has similar benefits, particularly for blood pressure. The U.S.-Style pattern is the most similar to the DASH diet.

Can I follow the Healthy Vegetarian pattern if I am vegan?

Yes, the Healthy Vegetarian Eating Pattern can be adapted to be vegan. The plan excludes meat, poultry, and seafood. Dairy and eggs can be replaced with fortified plant-based alternatives.

How do these patterns help prevent chronic diseases?

By emphasizing nutrient-dense foods, these patterns are linked to a reduced risk of chronic conditions, including heart disease and type 2 diabetes. Limiting saturated fat, sodium, and added sugars also plays a role.

Where can I find more specific serving size information for these patterns?

Consult the USDA Food and Nutrition Service website and the official Dietary Guidelines for Americans documents for detailed information on recommended intake amounts.