I imagine most of you have seen the new UDSA food guide which was unveiled in June. I like the plate graphic which is easier to understand than the previous pyramid. 

Major Highlights of MyPlate

Strengths:

Focus on veggies: The green section is the largest, providing a visual reminder of the most fundamental nutrition truth: vegetables should fill most of a plate at every meal.

Protein, not meat: The plate suggests people consume protein every day, but does not make mention of meat products. It's an important distinction because many food guides have been criticized for recommending the consumption of red meat which is tied to potential health risks. The new guide encourages 8 ounces of fish per week for the healthy omega-3 fatty acids.  The best choices are striped bass, wild Alaskan salmon, herring, sardines, anchovies, mackerel and Alaskan halibut, which meet the dual criteria of abundant stocks and low toxic residues.

Flaws:  

Juice vs. Fruit: No distinction is made between fruit juices and fruits -- a half cup of fruit juice is listed as equivalent to a half cup of fruit. But it's much better to eat whole fruit, as the accompanying fiber slows digestion, leading to more stable blood sugar and a longer-lasting feeling of fullness that can help prevent overeating.

No minimum amounts: The new food plate doesn't suggest people eat a "minimum amount" of servings, which can lead to to confusion because few people understand what constitutes a serving.  

Grains: Although the guide suggests eating at least 3 servings of whole grains, there is no benefit from consuming any products made from refined grains. And no distinction is made between intact grains and grains that are ground into flour. Keeping grains intact, rather than pulverized, slows digestion and stabilizes blood sugar. (An example of an intact grain is steel cut oats instead of flaked instant oatmeal). 

Move over, dairy: Although dairy is still included in the new design, it is featured off to the side as the image of a beverage. The emphasis is on fat free and low fat dairy but this advice is becoming outdated, as new research has revealed full-fat dairy from grass fed cows does not pose a heart-health risk, and may offer unique benefits.

Key Take Away Messages from MyPlate to Improve Your Health  

o Enjoy your food, but eat less.
o Avoid oversized portions.

o Make half your plate fruits and vegetables and eat 8 ounces of fish weekly.
o Choose whole intact grains whenever possible.

o Compare sodium in foods like soup, bread, and frozen meals-and choose foods with lower numbers.
o Drink water instead of sugary drinks.   

Serves 6.

· 4 c. organic nectarines, cut in 1-in. pieces

· 1 c. fresh organic raspberries

· 2 tbsp. fresh lemon juice

· 1/2 c. brown sugar

· 1/2 tsp. ground ginger

· 1/2 tsp. salt

· 1/3 c. whole wheat pastry flour

· 1/4 c. fine whole cornmeal

· 3 tbsp. packed brown sugar

· 11/2 tsp. baking powder

· 1/4 tsp. salt

· 3 tbsp. butter, cut in small pieces

· 1/2 c. buttermilk

Preheat oven to 425 degrees. Coat a 2-quart baking dish with butter or baking spray, or divide among individual dishes.

In a bowl, gently mix together nectarines, raspberries, lemon juice, brown sugar, ginger and salt. Set aside.

In another bowl, whisk together the flour, cornmeal, brown sugar, baking powder and salt. Mix the butter into the flour by pinching with your fingers until the mixture resembles coarse meal and the butter is evenly distributed. Add the buttermilk and stir until just mixed.

Top the fruit with dollops of the dough, letting the fruit show through. Bake until the fruit is bubbling and the biscuits are golden, 20 to 25 minutes.

Nutrition information per serving:

Calories 230 Fat 7 g Sodium 485 mg Saturated fat 4 g

Carbohydrates 42 g Calcium 120 mg

Protein 3 g Cholesterol 16 mg Dietary fiber 4 g

Diabetic exchanges per serving: 1 fruit, 2 other carbs, 1-1/2 fats.

Plum Clafouti

Serves 6.

· Butter for pan

· 3 c. sliced organic plums

· 1/3 c. packed brown sugar

· 3/4 c. whole wheat pastry flour

· 1/3 c. granulated sugar

· 1/2 tsp. salt

· 3 eggs

· 1-1/4 c. milk

· 1 tbsp. brandy or other liqueur, if desired

· 1 tsp. vanilla

Preheat oven to 375 degrees. Place rack in middle position. Thoroughly butter a 10-inch baking dish or individual dishes.

Arrange the plum slices in the baking dish, making sure some are skin side up, and sprinkle with brown sugar.

In a small bowl, whisk together the flour, sugar and salt.

In a large bowl, whisk together eggs, milk, brandy and vanilla. Add flour to milk mixture, whisking vigorously until no lumps remain. Pour the batter over the fruit and bake for 35 to 40 minutes, until puffed and golden. Sprinkle with powdered sugar and serve immediately.

Nutrition information per serving:

Calories 250 Fat 4 g Sodium 255 mg Saturated fat 1 g

Carbohydrates 47 g Calcium 91 mg

Protein 7 g Cholesterol 110 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 fruit, 2 other carbs, 1 medium-fat meat.

These recipes are adapted from the July 21, 2011 issue of the Star Tribune.