Good nutrition matters

It has been more than 20 years since the U.S. Department of Agriculture standardized the U.S. food guidelines.

These guidelines were marketed to the public in the form of the iconic food pyramid. This food pyramid became the standard dietary guideline representing a balanced diet and good nutrition.

In 2005, the U.S. Department of Agriculture modified the food pyramid, changing it from four food groups to six food groups. This change expanded the food groups giving us a greater variety of food and portion sizes. Also in 2011, the USDA launched its new website "MyPlate" which gives a detailed review of food and nutritional options.

The new pyramid does a pretty good job putting an emphasis on a plant-based diet with whole foods like fruits, vegetables, beans, nuts and seeds. On the other hand, it places little restriction on refined grains and processed meats, indicating we can eat half our daily allowance from refined or processed sources. So where does this leave us as we try to define a balanced, truly healthy whole food diet?

The answer is not simple. As Americans, we eat one of the most highly processed, nutrient-depleted diets on the planet. It is estimated that 46 million Americans do not get enough to eat each day. These folks, along with a high percentage of our population, are not getting enough nutrients from low-cost processed foods.

I think one question that the USDA should be answering is how we as farmers, food manufactures and government can get more nutrient-dense, chemical-free, cost-effective foods into our food supply chain.

I recently wrote a column on obesity, and the U.S. has one of the highest obesity rates in the world. Many of these obese people are in fact malnourished, meaning their caloric intake of highly processed foods gives them little nutritional value to maintain their health. Eating empty calories and sugars, while lacking good lean protein and complex carbohydrates from vegetables is a huge health concern for all of us.

The downside of the new food pyramid is as follows. The guidelines are very lax on refined grains and very lenient on red meat and processed meat servings, encouraging high intake of red meats. The pyramid also recommends to increase the intake of low-fat milk and dairy products. This is somewhat concerning since there is poor evidence showing that dairy prevents osteoporosis. Milk also causes millions in the U.S. to have digestive distress and can become a risk factor for type 1 diabetes. In fact, there are studies that show a link between high dairy consumption and an increased risk of some cancers.

The upside to the changes in the food pyramid and the MyPlate website is its use as a tool to educate people on the need for a good nutritious diet. As I mentioned, it places an emphasis on increasing vegetable, bean, nut and seed consumption. Plant-based foods are always the best choice on which to base a nutrition plan.

The other area with which it did well was placing good healthy unsaturated fats like olive, nut oils and avocados for example, at the base of the pyramid. This is very much in line with studies that show healthy fats are essential to good health.

Studies have shown that low-fat diets cause people to increase their food intake, as fat holds hunger in check longer. Almost one-third of our daily caloric intake comes from fats, so it is key they be good fats. The other area on which there should be greater emphasis is simply eating whole raw foods.

Here is a basic look that is easy to understand regarding eating raw healthy whole foods, keeping in mind you get the most bang for your buck eating certain raw foods giving your body access to needed nutrients and enzymes. Many of these enzymes are required by the body for your digestion, supporting your immune system and to help maintain good nutritional health. Here are my top six favorite fruits and vegetables that create a great base for your nutrition and are easy to find, good to eat raw whether in smoothies, salads or just consume on their own:

1. Kale - The densest green you can eat. It is a great source of dietary fiber, protein, thiamin, riboflavin, folate, iron, magnesium and phosphorus, and a very good source of vitamin A, vitamin C, vitamin K, vitamin B6, calcium, potassium, copper and manganese.

2. Baby Spinach - These little guys are loaded with minerals and nutrients that will improve your red blood cell function and are great for heart health. It is also a good source of niacin and zinc and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E (alpha tocopherol), vitamin K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.

3. Broccoli is a great source of protein, vitamin E, thiamin, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorus and selenium, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, vitamin B6, folate, potassium and manganese.

4. Carrots are a good source of thiamin, niacin, vitamin B6, folate and manganese, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin K and potassium.

5. Avocados have about 5 grams of protein plus are a great source of dietary fiber, vitamin K and folate.

6. Blueberries are awesome in salads, yogurt and cottage cheese, and are rich in antioxidants, which helps fight cancer and prevent macular degeneration. Like cranberries, they contain compounds that can protect against urinary tract infections. They are also a good source of dietary fiber and a very good source of vitamin C, vitamin K and manganese.

The USDA food pyramid is a good educational tool. It does miss the mark in a few areas, so be smart and do your own research on what's best for your diet. The "MyPlate" site is another good resource for understanding the importance of a solid nutritional foundation to stay healthy.

Note that roughly 70 percent of your overall health revolves around your nutritional habits. One way to get more from your nutrition is to increase the percentage of whole raw food in your daily diet. If you want to be healthier, start with changing up your nutrition plan!

Judd Jones is a director for the Hagadone Corporation.