Wisconsin farmers are ready to help you fill your cart with real food that is wholesome and nutrient dense as outlined in the new Dietary Guidelines for Americans.
We created an easy guide to help you build a wholesome diet of real food raised locally on Wisconsin farms.
What is real food?
The new guidelines prioritize real food, which is defined as whole, nutrient dense, naturally occurring food. The guidelines are meant to provide a simple, common-sense approach to a wholesome diet: eat real food.
Where to Find Real Protein?
The new dietary guidelines suggest prioritizing protein at every meal. Protein is the building block of muscle and tissue and can be linked to improved cognitive performance, fertility and function of vital organs.
Ideas to incorporate protein from Wisconsin farms in your diet:
- Beef. A single 3-ounce serving of beef packs 22 grams of protein!
- Dairy. One serving of whole milk provides 8 grams of protein. Whole dairy foods like cottage cheese and Greek yogurt offer 12-13 grams of protein per serving.
- Poultry and eggs. Chicken is a protein powerhouse, boasting 38 grams of protein in one serving. A serving of two large eggs provides 12 grams of protein.
How to Incorporate Healthy Fats
Healthy fats help your body absorb essential vitamins like A, D and E. They also support brain function and provide sustained energy throughout the day, making them a crucial component of a wholesome diet.
Full-fat dairy like whole milk, butter, cheese and yogurt are excellent sources of healthy fats.
When cooking with fats, the new Dietary Guidelines suggest nutrient dense, natural options with essential fatty acids like olive oil, beef tallow or butter.
Fresh Fruits and Vegetables
The new Dietary Guidelines encourage consuming whole fruits and vegetables throughout the day. The guidelines suggest most Americans should consume three servings of vegetables and two servings of fruit a day.
Wisconsin is home to bountiful produce farms offering fresh fruits and vegetables during peak seasons. When produce isn’t ripe for the picking, frozen or canned fruits and vegetables are a great alternative.
Add these Wisconsin fruits and vegetables to your grocery list to support your wholesome diet:
- Potatoes
- Snap beans
- Cranberries
- Sweet corn
- Apples
- Cherries
In addition to protein, healthy fats and fresh fruits and vegetables, the guidelines recommend whole grains over refined carbohydrates.
How to Eat Real Food
The new Dietary Guidelines are meant to help you get back to the basics of prioritizing protein, dairy, fruits and vegetables, healthy fats and whole grains in your diet. Specific portion sizes should be based on your individual circumstances like age, size and gender.
The new guidelines provide possibilities across all preferences. For example, protein recommendations vary from beef, chicken and pork to lentils, beans and legumes. A large variety of products at all price points can fit into a real food diet.
Wisconsin farmers are ready to help you meet your nutritional goals by providing wholesome, safe and high-quality real food sources.