The new dietary guidelines bring back the pyramid with an emphasis on real food, protein at every meal, and limiting sugar. But are these recommendations really healthy, and what do critics say about fat, fiber, and the environment?
The new food pyramid is an updated version of the visual guide to a healthy diet, recently introduced as part of the Dietary Guidelines for Americans 2025–2030, the US federal dietary guidelines, published in early January 2026. These guidelines are published every five years by Department of Agriculture (USDA) and Department of Health and Human Services (HHS) and are used as the basis for public health policies, nutrition programs, and advice to the general public, as the USDA itself emphasizes.
The new model brings back the concept of the food pyramid, which was previously replaced by the MyPlate system, but now features a refreshed graphic and new nutritional messages. The official communication of the 2025–2030 guidelines orients the public towards the new approach and the RealFood.gov platform, reports the Telegraph.
What does the new food pyramid contain?
1. Focus on whole, unprocessed foods
The new model emphasizes the need to eat whole, minimally processed foods as the foundation of a healthy diet; HHS notes that the new guidelines call for a sharp reduction in highly processed foods and refined carbohydrates. This means fruits, vegetables, whole grains, quality protein, and healthy fats as a core part of your daily diet, as RealFood.gov summarizes with the message “eat real food.” As additional important information, the DGA document also mentions the microbiome and explains that vegetables, fruits, fermented foods (e.g. kefir), and foods with fiber can support gut health.
2. Protein as a central pillar
Unlike the traditional food pyramid, where the basis of recommendations was grains and carbohydrates, the new version places proteins and healthy fats in the wider area of the chart, suggesting that they should be the main food at every meal; the DGA document directly formulates it: “Prioritize protein foods at every meal.” This includes:
- meat (e.g., red meat and chicken),
- fish and poultry,
- egg,
- full-fat dairy products,
- nuts and seeds,
- plant sources (beans, peas, lentils, soybeans).
Authorities also recommend a higher level of protein consumption (about 1.2 to 1.6 g per kilogram of body weight per day) to ensure amino acid sufficiency, especially in children and anyone seeking strength and muscle regeneration; this objective is published by both RealFood.gov and the DGA document.
3. Fruits and vegetables
In the new model, fruits and vegetables are an important part of a healthy diet, but they are often not on the chart, as in traditional models; the DGA emphasizes the importance of variety and "colors" on the plate.
The guidelines suggest at least 3 servings of vegetables and 2 servings of fruit per day (for the 2,000 kcal model), as written in the guideline objectives.
4. Whole grains in smaller quantities
Whole grains, such as whole-wheat bread and brown rice, are still recommended, but in a lower position on the pyramid compared to protein and healthy fats. This is a notable change from previous versions, where grains were the basis of daily recommendations; the DGA calls for prioritizing “fiber-rich whole grains” and reducing refined grains.
The official document also sets the objective 2-4 servings of whole grains per day and gives examples of refinements that should be limited.
5. Healthy fats
The new pyramid includes healthy fats as an important part of the diet, including olive oil, nuts, avocados, etc., emphasizing that they should be part of every meal; the DGA lists sources such as olives, avocados, nuts, seeds, and fish rich in omega-3. At the same time, the DGA also mentions options such as butter or beef fat for cooking, while maintaining the limit that saturated fats in general should not exceed 10% of daily calories.
6. Limit added sugar and ultra-processed foods
The new guidelines urge consumers to:
- avoid highly processed foods,
- reduce added sugar to a minimum (especially in children),
- avoid sugary carbonated drinks,
The DGA adds a strong signal: “no amount” of added sugar is recommended as part of a healthy diet and sets a practical threshold up to 10 g of added sugar per meal.
This is related to concerns about the increasing rate of chronic diseases associated with excessive consumption of ultra-processed industrial products, which is also highlighted in media reports about the new guidelines.
What do supporters of the new model say?
Supporting whole foods: Many nutrition experts applaud the focus on “real” foods, arguing that eating unprocessed foods increases nutrient intake and makes it easier to control “empty” calories; this is also the line promoted by RealFood.gov and USDA/HHS communications.
Reducing sugar and processed foods: This is considered an important public health boost, given the widely discussed link between added sugar, obesity, and metabolic risk; the DGA itself makes this tangible even with the 10g added sugar per serving threshold.
Focus on quality protein: Proponents argue that many people underestimate protein, especially during growth, old age, or physical activity, and that this model restores the proper focus on it; this is also summarized in the AP's reporting on the new protein target, reports the Telegraph.
Criticisms and questions from experts
Changing the emphasis on carbohydrates and fiber: Some nutritionists are concerned that the new pyramid places less emphasis on whole grains, legumes, and fiber, which could reduce fiber intake, a key element for gut health, cholesterol control, and body weight; EatingWell reports that this is one of the most frequently debated points in public interpretation of the new model.
Sustainability and the environment: Other experts warn that increased meat consumption could have environmental and ethical consequences, as meat production is associated with higher emissions and greater resource use; the IPCC highlights the role of agriculture and land use in global emissions, including methane from ruminants.
Controversies between fats and their restriction: The focus on healthy fats and whole milk raises questions about traditional saturated fat restrictions, as well as how these recommendations relate to cardiovascular well-being; CSPI questions the inclusion of butter and beef tallow in the “healthy fats” group, highlighting their high saturated fat content, while WHO maintains a limit of ≤10% of energy for saturated fat.
Even the American Heart Association emphasizes that diets heart healthy diet, urge restriction of saturated fat and sodium, warning that misinterpretations could increase cardiovascular risk.
Food industry interest: Some critics point out that representatives of the meat and dairy industries are involved in the nutritional advisory processes, which could influence the content and direction of the recommendations; reports on the new guidelines mention precisely these doubts as part of the public reactions.
What does this diet teach us?
The new food pyramid represents an attempt to revive clear and reality-oriented guidelines, emphasizing whole foods, quality proteins, healthy fats, and reducing sugar and processed products, as summarized in official USDA/HHS materials.
However, it brings major changes compared to traditional models and often raises questions in the professional nutrition community, especially about the balance of macronutrients, the amount of grains, and environmental factors, so even today it remains a model that requires careful reading and careful interpretation. /Telegraph/
