{"id":417841,"date":"2026-01-18T18:41:20","date_gmt":"2026-01-18T18:41:20","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/417841\/"},"modified":"2026-01-18T18:41:20","modified_gmt":"2026-01-18T18:41:20","slug":"food-pyramid-gets-review-with-new-us-2026-dietary-guidelines","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/417841\/","title":{"rendered":"Food pyramid gets review with new US 2026 dietary guidelines"},"content":{"rendered":"

\"TheShare on Pinterest<\/a>An employee restocks bottles of juice on a shelf at a Giant Eagle Inc. Market District supermarket in Pittsburgh, Pennsylvania, U.S., on Tuesday, Oct. 29, 2019. Image credit: Bloomberg\/Getty ImagesOn January 7, 2026, the U.S. Department of HHS and USDA unveiled the new Dietary Guidelines for Americans, 2025\u20132030. Under the theme of \u201ceat real food,\u201d the new dietary guidelines place a greater emphasis on protein and healthy fats, with a lower priority on whole grains. The updated guidelines also place a greater emphasis on avoiding processed foods, opting for full-fat dairy, and eliminating all added sugars and non-nutritive sweeteners for the healthiest diet.<\/p>\n

Under the theme of \u201ceat real food,\u201d the new dietary guidelines invert what has been the standard healthy food pyramid, prioritizing protein<\/a>, healthy fats<\/a>, vegetables, and fruits, with whole grains<\/a> in a much smaller quantity at the bottom. <\/p>\n

Additionally, the updated guidelines place a greater emphasis on avoiding processed foods, reaching for full-fat dairy instead of low fat dairy, and eliminating added sugars or non-nutritive sweeteners for the healthiest diet. <\/p>\n

Medical News Today spoke with three nutrition experts to get their take on these updated dietary guidelines and how you can incorporate them into your current diet. <\/p>\n

According to Craig Basman MD, FACC, FSCAI<\/a>, associate director of the Structural & Congenital Heart Program at Hackensack University Medical Center in New Jersey, the most significant change in the new 2025-2030 Dietary Guidelines is the inversion of the food pyramid, which now places greater emphasis on protein and de-emphasizes carbohydrates<\/a>. <\/p>\n

\u201cWhile the increased focus on whole foods is positive, my advice for patients is to be mindful that the source of these proteins and fats is critical,\u201d Basman continued. \u201cThe goal is a balanced diet of nutrient-dense foods, not an unlimited intake of all types of meat and fat.\u201d<\/p>\n

While protein is essential for muscle health, metabolic function, and satiety, Monique Richard, MS, RDN, LDN<\/a>, a registered dietitian nutritionist and owner of Nutrition-In-Sight, told MNT that elevating protein at the expense of carbohydrates oversimplifies human physiology. <\/p>\n

\u201cHigh-quality carbohydrates, particularly fiber-rich whole grains, fruits, vegetables, and legumes<\/a>, are foundational for gut health<\/a>, [blood sugar management]<\/a>, cardiovascular health, and cognitive performance,\u201d Richard explained. \u201cThe focus is about quality, balance, and individualized needs across the life span and activity levels.\u201d <\/p>\n

\u201cWhile I appreciate the delineation and evolution in the research from previous protein recommendations being based on supporting minimal baseline needs to what we are now observing with increased protein that support longevity, healing, muscle health, and more, I am concerned it will add more confusion than clarity,\u201d she continued. <\/p>\n

Can there be too much of a good thing?<\/p>\n

\u201cThe majority of Americans are currently consuming an excess of protein, fat, and overall calories. Emphasizing increased amounts in these categories, especially from animal and dairy, is cause for pause, and again needs to be based on context \u2014 activity level, current health, weight<\/a>, height, body composition<\/a>, (and) hydration \u2014 of the individual.\u201d
\u2014 Monique Richard, MS, RDN, LDN<\/p>\n

The new guidelines also place an increased focus on healthy fats and lowering saturated fat<\/a> intake to no more than 10% of a person\u2019s total daily calories. <\/p>\n

\u201cThis reflects evolving evidence showing that whole-food fat sources \u2014 like olive oil<\/a>, nuts, seeds, avocado<\/a>, and full-fat dairy \u2014 offer a variety of nutrient needs and benefits, and can be part of cardioprotective eating patterns,\u201d Richard commented. \u201cHowever, blanket recommendations ignore individual health conditions, cultural norms, lactose tolerance<\/a>, and access. Nutrition guidance should empower personalized choices, as well as take into consideration planetary, animal, and personal health.\u201d <\/p>\n

Additionally, the new guidelines urge Americans to reach for full-fat dairy products with no added sugars over lower-fat dairy options. <\/p>\n

\u201cOne of the more controversial recommendations was to consume full-fat dairy over low-fat or fat-free dairy,\u201d Basman said. <\/p>\n

Low-fat vs. full-fat dairy<\/p>\n

\u201cThis shift is actually based on evidence that shows full-fat dairy is more satiating and doesn\u2019t necessarily increase [the] risk of heart disease<\/a>. Oftentimes low fat dairy is less fulfilling leading to more snacking and includes added sugars. The caveat being that saturated fat intake should be still limited.\u201d
\u2014 Craig Basman MD, FACC, FSCAI<\/p>\n

Basman told MNT that from a heart health perspective, the most welcome change in these dietary guidelines is the new, explicit warning to avoid \u201chighly processed foods.\u201d <\/p>\n

\u201cFor the first time, federal guidance is explicitly and strongly warning against these products, which is a major victory for public health and cardiology,\u201d he explained. <\/p>\n

\u201cFrom my perspective, these foods \u2014 which include things like sugary cereals, packaged snacks, and ready-to-eat meals \u2014 are primary drivers of the conditions I treat daily. They are laden with excess sodium<\/a>, added sugars, and unhealthy fats that contribute directly to high blood pressure<\/a>, elevated \u2018bad\u2019 cholesterol<\/a>, and chronic inflammation,\u201d Basman said. <\/p>\n

Mir Ali, MD<\/a>, a board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, agreed and said that the main thing is to eliminate or minimize processed foods as much as possible.<\/p>\n

\u201cIt\u2019s the processed foods that have the stuff that is harmful for you \u2014 chemicals, preservatives, all those things in it. And also they\u2019re higher in sugar content and carbohydrates. So minimizing processed foods is a good thing to do.\u201d
\u2014 Mir Ali, MD<\/p>\n

While the intent is sound \u2014 diets high in ultra-processed foods are associated with higher risk of chronic disease \u2014 Richard said behavior change requires more than messaging. <\/p>\n

\u201cWithout addressing food deserts, time scarcity, cost, marketing practices, and culinary skills, people are left knowing what to do without being supported in how to do it, \u201d she explained. \u201cPolicy, industry accountability, and community-based solutions must accompany the guidance. Guidance must also be led by nutrition experts, not those who have conflict of interest with industry, policy, or personal agendas.\u201d <\/p>\n

In addition to limiting processed foods, the updated dietary guidelines state that no amount of added sugars or non-nutritive sweeteners are considered part of a healthy diet, and any meals should contain no more than 10 grams of added sugars. <\/p>\n

Ali told MNT that while the updated guidelines have some good changes, he felt there\u2019s still some work to be done to refine them further, such as the guidance for added sugars.<\/p>\n

\u201c(The guidelines) says no processed sugars, but it\u2019s not taking into account sugars (from) fruits \u2026 so maybe some little better guidelines on fruits,\u201d he explained. <\/p>\n

From a public health standpoint, reducing excessive added sugars is important for a variety of reasons \u2014 but an absolutist \u201cno amount\u201d message is not realistic for most people, or evidence-based, Richard said. <\/p>\n

\u201cRigid rules can increase food anxiety and disordered eating behaviors<\/a>, which I observe frequently in practice,\u201d she explained. \u201cA more effective approach is helping people reduce reliance on added sugars over time while improving food literacy, access, and cooking confidence.\u201d <\/p>\n

\u201cThese guidelines move us in a healthier direction, but they are not a quick fix \u2014 they also lack nuance and specificity,\u201d Richard added. \u201cTrue progress requires individualized care, cultural humility, equitable access, and systems-level change that supports people \u2014 not just ideals.\u201d<\/p>\n

For readers who wish to incorporate these updated dietary guidelines into their diet, Basman advised looking at these guidelines as a roadmap, and not a rulebook.<\/p>\n

\u201cYou don\u2019t need to follow them perfectly, but making an effort to focus on minimally processed foods, prioritizing protein and healthy fats, and limiting added sugars is the best thing you can do for long-term health,\u201d he added. <\/p>\n

Ali said it can be hard to make drastic changes to a diet right away, and suggested starting with small changes.<\/p>\n

\u201cEliminating some of the processed foods first, and then minimizing sugars, and then increasing protein intake,\u201d he detailed. \u201cFor most people it\u2019s easier to implement small changes rather than make giant drastic changes all at once.\u201d <\/p>\n

Richard recommended building meals around a variety of whole foods as accessible, and using frozen, canned, and culturally familiar options that are delicious and nutritious. And she suggested learning and teaching life skills early. <\/p>\n

\u201cCooking more meals at home, teaching our kids \u2014 in schools and at home \u2014 about where food comes from, how to prepare it, and how to take care of our resources. Feed our gut and nourish our bodies \u2014 eat whole grains, nuts, seeds, fermented foods<\/a>, a variety of fat and proteins, and use herbs and spices for flavor and added nutrients. (And) work with a registered dietitian nutritionist (RDN) for personalized guidance that considers health history, culture, budget, and behavior \u2014 not just nutrients.\u201d
\u2014 Monique Richard, MS, RDN, LDN<\/p>\n","protected":false},"excerpt":{"rendered":"Share on PinterestAn employee restocks bottles of juice on a shelf at a Giant Eagle Inc. Market District…\n","protected":false},"author":2,"featured_media":417842,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":["post-417841","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-ca","tag-canada","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/417841","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=417841"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/417841\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/417842"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=417841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=417841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=417841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}