Answer to Question 1
The two important cautions are:
1 . Choose nutrient-dense foods. The recommended amounts in the USDA food patterns assume all choices are nutrient-dense forms without added sugar and keep oil within the recommended amount. The dilemma is that nutrient-dense food choices are available in the marketplace, but they often are not the form typically consumed. When typical rather than ideal nutrient-dense food choices are made, energy, total fat, saturated fat, cholesterol, and sodium exceed limits in all USDA patterns, often by substantial margins, even when the recommended quantity is selected. Typical choices often contain 15-30 more calories than target calorie levels.
2 . Don't eat too much. Portion sizes typically served in restaurants and in conventional food packaging are larger than those specified on MyPlate. Foods must be chosen keeping in mind recommended serving sizes and amount per day or week rather than the amount in a package or the amount served. Large serving sizes increase calorie intake and also contribute more fat and added sugar. Calorie, fat, and sugar intake can be minimized by selecting fewer and smaller portions of energy-dense foods and replacing with foods of lower energy density.
Answer to Question 2
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