Perhaps you have heard about “the new food pyramid” and like many Americans, you may be a bit confused by it. Let’s take a closer look at the new set of dietary guidelines recently released by the U.S. Department of Agriculture and clear up what’s changed what hasn’t and what it means for your health.
The new food pyramid replaces the 2011 MyPlate recommendations. While MyPlate helped visualize healthy portions from various food groups, the new pyramid defines real food as “whole, nutrient-dense, and naturally occurring, placing them back at the center of our diets.”
The updated recommendations are important to public health. By providing clear guidelines for healthy eating and disease prevention, they hope people will understand their overall nutritional needs and teach healthy eating habits to their children.
Changes and insights into the new food pyramid
The new food pyramid highlights healthy food groups at the top and foods we should limit at the bottom. Generally, the old pyramid has been flipped upside down to emphasize and prioritize different food groups.
Animal food sources are now at the top.
Despite this flip, the guidelines still recommend focusing on healthy fats and limiting saturated fat intake to less than 10% of total calories. Animal products such as meats, dairy and eggs contain saturated fat. Sources of animal protein with lower saturated fat include lean meats (chicken breast, 90/10 ground meats, sirloin), low-fat dairy and fish.
An emphasis on full-fat dairy.
While ongoing research is being conducted on dairy products in particular, this contradicts the recommendation to limit saturated fat intake. Research suggests that full-fat dairy may have benefits and that not all saturated fat sources are created equal. If you need further guidance, meet with your doctor or a registered dietitian to discuss low-fat versus full-fat dairy and what is best for you.
Alcohol guidance.
Alcohol recommendations are not specifically outlined as they were in past guidelines. Previous recommendations were one drink per day for women and two for men.
The updated guidelines suggest limiting alcohol overall, without a specific upper limit.
Protein recommendations have increased.
Protein helps build and maintain muscle mass, supports stable blood sugar levels, helps maintain consistent energy throughout the day and increases satiety with meals and snacks. Protein guidelines have been increased from at least 0.8 grams per kilogram of body weight to at least 1.2 grams, with adjustments based on individual needs.
Fiber remains essential.
Fiber was not addressed much in the 2020-2025 written guidelines, and many great fiber sources were placed lower on the pyramid or overlooked entirely. However, current research supports extremely poor outcomes in individuals who are not meeting 25 to 30 grams of fiber per day. In fact, even more fiber, like 40 to 50 grams per day, has been shown to have even more health benefits in reducing chronic diseases and cancers.
Several guidelines remained the same.
Certain recommendations continue to help prevent chronic diseases and obesity, including focusing on foods that:
- Are low-processed foods.
- Are low in added sugar.
- Emphasize whole grain and complex carbohydrate sources.
- Limit sodium to 2,300mg or less per day.
Overall, the new guidelines are meant to be general nutrition recommendations for an average, otherwise “healthy” person. Chronic disease, cancer or other unique conditions often require adjustments.
