This year, the USDA shifted its food guide pyramid (MyPyramid) to a plate (MyPlate) in order to make the information more accessible and easy to digest for people. Although they made some major positive changes in their recommendations, the research regarding animal products is not reflected in this plate. They also still necessitate the consumption of drinking dairy milk at each meal.

Thus, the plant-based version is what I recommend as optimal guidelines. Remember that these are just guidelines. If your overall day's worth of servings comes from fruits and vegetables, always some leafy greens, and you fill in the gaps with whole grains, legumes, some nuts, seeds, and fortified plant-based milk, you are covering your bases and most likely consuming all the nutrients you need for optimal health. I also recommend getting vitamin B12 (about 1000 micrograms per week) from fortified plant milks, nutritional yeast, or a supplement if you are not eating animal products.

And remember to let your body dictate portion control. Eat only when you are hungry, eat whole plant foods, and stop when you are comfortable and your body will effortlessly achieve and maintain its ideal body weight.