What Are the USDA Eating Patterns and How Can You Use Them?

Did you know the USDA develops evidence-based dietary patterns to provide a flexible framework for healthy eating for all Americans? These USDA eating patterns offer guidance on the types and quantities of foods to consume to meet nutrient needs across a range of 12 different calorie levels. They are the foundation for the popular MyPlate visual and serve as a customizable tool for healthy dietary choices.

Quick Summary

The USDA eating patterns are flexible, science-based frameworks providing guidance for nutrient-dense diets, including Healthy U.S.-Style, Mediterranean-Style, and Vegetarian patterns, based on recommended food group amounts.

Key Points

• Flexibility: The USDA eating patterns offer three adaptable styles—U.S., Mediterranean, and Vegetarian—that can be personalized to fit individual tastes and cultural backgrounds.

• Nutrient-Dense Focus: All patterns emphasize consuming a variety of nutrient-dense foods from the five core food groups: fruits, vegetables, grains, protein foods, and dairy.

• Balanced Approach: The guidelines limit solid fats, added sugars, and sodium, promoting a balanced diet that reduces the risk of chronic diseases.

• Calorie Tailored: The patterns are available for 12 different calorie levels, accommodating the diverse energy needs of the population from toddlers to older adults.

• Visual Aid and Tools: The MyPlate visual is based on the USDA patterns and resources like the "Start Simple with MyPlate" app help make application practical and easy.

• Evidence-Based: The patterns are a result of extensive food pattern modeling and nutrition science analysis to meet established nutrient recommendations.

What are the USDA Eating Patterns?

The USDA eating patterns are a set of three science-based dietary frameworks developed by the U.S. Department of Agriculture in conjunction with the U.S. Department of Health and Human Services. These patterns, detailed in the Dietary Guidelines for Americans, are designed to offer flexible guidelines for building a healthy diet based on nutrient-dense foods and appropriate calorie levels. They go beyond the visual guide of MyPlate, providing specific weekly and daily food group targets to help individuals, health professionals, and policymakers plan nutritious meals.

The three primary patterns are the Healthy U.S.-Style Dietary Pattern, the Healthy Mediterranean-Style Dietary Pattern, and the Healthy Vegetarian Dietary Pattern. Each pattern is built around the core food groups but varies in its specific food choices and proportions, allowing for diverse personal and cultural preferences. The goal is to meet nutrient requirements while keeping intakes of saturated fat, added sugars, and sodium within healthy limits.

The Core Food Groups of the USDA Patterns

Regardless of the specific style, all USDA eating patterns are built upon the same five core food groups, plus an allowance for healthy oils and a limit on empty calories from added sugars and solid fats.

• Vegetables: This group is further divided into five subgroups to ensure a wide range of vitamins and minerals are consumed weekly. The subgroups include dark-green, red and orange, starchy, beans and peas (legumes), and other vegetables.
• Fruits: All fresh, frozen, canned, and dried fruits, as well as 100% fruit juice, are included. The focus is on whole fruits to maximize dietary fiber intake.
• Grains: Half of all grain intake should come from whole grains, which provide more fiber and nutrients than refined grains. Examples include whole-wheat bread, brown rice, and oatmeal.
• Protein Foods: This group includes a variety of sources such as lean meats, poultry, seafood, eggs, legumes, nuts, seeds, and processed soy products.
• Dairy: Options include milk, yogurt, and cheese, with a recommendation for low-fat or fat-free versions to limit saturated fat intake.

Comparison of USDA Eating Patterns

Feature	Healthy U.S.-Style	Healthy Mediterranean-Style	Healthy Vegetarian
Protein Focus	Lean meats, poultry, eggs, seafood, legumes, nuts, seeds	Emphasis on fish/seafood; limited red meat; relies on eggs, legumes, nuts, seeds, and poultry	Legumes, nuts, seeds, soy products, and eggs are primary protein sources; excludes meat, poultry, and seafood
Fat Source	Vegetable oils, limited solid fats	Primary fat source is extra virgin olive oil; limits solid fats	Vegetable oils; limits solid fats and saturated fat, similar to other patterns
Dairy	Low-fat or fat-free dairy products	Moderate intake of dairy, typically yogurt and cheese	Low-fat or fat-free dairy products; can be adapted to be vegan by using fortified soy alternatives
Desserts/Sweets	Limited discretionary calories for added sugars	Fresh fruit is the typical daily dessert; limited sweets	Limited discretionary calories for added sugars, similar to other patterns

How to Apply the USDA Eating Patterns

Applying the USDA's recommendations can be straightforward and does not require a rigid, complex diet plan. Here is a list of steps to help you get started:

• Assess your calorie needs: Use the Estimated Daily Calorie Needs charts to find the food pattern and calorie level appropriate for your age, sex, and activity level.
• Use a visual guide: Visit MyPlate.gov for resources and a visual representation of how to build a balanced plate using the USDA food groups. The "Start Simple with MyPlate" app is another practical tool.
• Focus on whole foods: Prioritize consuming nutrient-dense foods in their most natural state, such as whole fruits instead of juice and whole grains over refined grains.
• Vary your diet: The USDA recommends varying choices within each food group. For instance, eat a variety of colorful vegetables from the different subgroups each week.
• Limit empty calories: Pay close attention to your intake of solid fats, added sugars, and sodium, which are often found in processed foods. The patterns include a limit on these “other calories”.
• Plan meals in advance: Use the framework to build weekly meal plans that incorporate all the necessary food groups in the recommended amounts. This can help with staying within your calorie goals and ensuring a balanced diet.
• Choose a pattern that fits your lifestyle: Whether you prefer a U.S.-style, Mediterranean-style, or Vegetarian diet, the USDA has a blueprint that can be tailored to your tastes, budget, and cultural foodways.

Benefits of Following a USDA Eating Pattern

Following a healthy eating pattern like those recommended by the USDA provides numerous health benefits, supported by decades of nutrition science. These benefits accumulate over time, improving long-term health and well-being.

• Reduced risk of chronic diseases: Adherence to these patterns has been shown to reduce the risk of noncommunicable diseases such as heart disease, stroke, and type 2 diabetes.
• Improved nutrient intake: By focusing on nutrient-dense foods, the patterns help ensure adequate intake of essential vitamins and minerals that many Americans often underconsume.
• Weight management: The guidelines promote energy balance by recommending appropriate calorie levels and portion sizes, which can aid in achieving and maintaining a healthy body weight.
• Support for healthy growth and development: The patterns are tailored to different life stages, from toddlers to older adults, providing a nutritional foundation for healthy growth and development across the lifespan.
• Increased fiber intake: The emphasis on whole grains, fruits, and vegetables helps increase dietary fiber, which is important for digestive health and satiety.

Conclusion

What are the USDA eating patterns? Ultimately, they are flexible, science-backed frameworks designed to help individuals build and sustain a healthy diet. By providing three distinct dietary patterns, along with guidance on specific food groups and calorie levels, the USDA empowers people to make informed and personalized choices. These patterns move away from rigid restrictions, promoting balance and variety to foster lifelong healthy eating habits. The resources available through MyPlate.gov make it easier than ever to implement these guidelines, bite by bite, for a healthier life.

• USDA Food and Nutrition Service: Dietary Patterns

Further Resources

• MyPlate.gov offers interactive tools and resources to help personalize your diet according to the USDA's guidelines.
• The Dietary Guidelines for Americans publication is the official source for the USDA eating patterns and contains extensive details and recommendations.
• For specific information on calorie levels and food group amounts, consult the USDA Food Patterns tables in the appendices of the Dietary Guidelines.

Frequently Asked Questions

How are the USDA eating patterns different from MyPlate?

MyPlate is a simple visual icon representing the five food groups and is based on the principles of the USDA eating patterns. The patterns themselves are more detailed, providing specific recommended amounts and calorie levels for individuals, and form the scientific foundation for the MyPlate icon.

Can the USDA eating patterns accommodate a vegetarian diet?

Yes, the USDA provides a specific Healthy Vegetarian Dietary Pattern, which excludes meat, poultry, and seafood while providing recommendations for consuming other protein sources like beans, peas, nuts, and soy products.

Do the USDA patterns consider different calorie levels?

Yes, the patterns are developed for 12 different calorie levels, ranging from 1,000 to 3,200 kilocalories, to accommodate the nutritional needs of diverse age and sex groups.

What is the Healthy Mediterranean-Style Dietary Pattern?

The Healthy Mediterranean-Style Dietary Pattern is a variation of the standard pattern that emphasizes fruits, vegetables, grains, and olive oil, includes moderate amounts of dairy and fish, and limits red meat and sweets.

How do the USDA eating patterns address added sugars and saturated fats?

The patterns include a limited number of "allowance" calories for solid fats and added sugars (SoFAS) after accounting for all essential nutrient-dense foods. This helps individuals stay within recommended limits for these less healthy components.

How do I choose the right USDA pattern for me?

You can choose a pattern that aligns with your personal taste, cultural background, and budget. The Healthy U.S.-Style is the standard, while the Mediterranean and Vegetarian variations offer alternative focuses based on food preferences.

What is meant by 'nutrient-dense' foods in the USDA patterns?

Nutrient-dense foods are those that provide a high level of nutrients, such as vitamins and minerals, for a relatively low number of calories. The USDA eating patterns encourage prioritizing these foods over empty-calorie items.