New dietary guidelines flip the food pyramid on its head |
If you learned the food pyramid in school, prepare for a reversal. The 2025-2030 Dietary Guidelines for Americans, released last week, now place protein and healthy fats at the top, with whole grains relegated to a much smaller role at the bottom.
The updated guidelines also mark the first time federal guidance has explicitly warned against processed foods. “These foods — which include things like sugary cereals, packaged snacks, and ready-to-eat meals — are primary drivers of the conditions I treat daily,” says Craig Basman, MD, associate director of Hackensack University Medical Center's Structural & Congenital Heart Program.
Full-fat dairy now gets the nod over low fat options because full-fat dairy satisfies hunger better and doesn't necessarily increase heart disease risk, while low fat versions often contain added sugars.
Speaking of sugar, the guidelines now state that no amount of added sugars or non-nutritive sweeteners belongs in a healthy diet, a radical departure from the previous “moderation” message. Overall, the advice is to eat real food, and let go of the low fat, grain-heavy approach that dominated nutrition advice for decades.
To learn how nutrition experts suggest incorporating these changes (without overhauling your entire kitchen), jump to “4 key changes to U.S. diets: Prioritize protein, full-fat dairy, and more.”
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