There’s a New Food Pyramid: What’s Different About It?

What to Know About the New Food Pyramid

You might remember the food pyramid – the dietary guidelines that captured the federal government’s food recommendations in a visually appealing, well, pyramid.

You might also know that the Department of Health and Human Services and Department of Agriculture recently rolled out a revised food pyramid that flips many of the old assumptions on their head. We’ll take a look at what’s new and what’s staying the same to help you continue making smart food decisions for you and your family.

It’s important to note that diet and nutrition are highly personal, and regardless of the official guidance, at the end of the day your exact dietary recommendations will depend on your individual health needs.

What’s New?

The new dietary guidance drastically revises certain parts of the old pyramid, emphasizing proteins and fats while reducing the importance of carbs.

Protein Gets a Boost

Under the old guidelines, protein recommendations were relatively modest – only 0.8 grams of protein per kilogram of body weight per day – and you were free to choose whether those came from lean animal or plant sources, like beans and nuts.

The new guidance elevates the importance of proteins. These days, in addition to a boosted 1.2-1.6 grams of protein per kilogram of body weight per day, you’ll also find meat, including red meat (which has been linked to a variety of health issues, including heart disease, cancer and diabetes), right next to fruits and vegetables at the top of the pyramid.

While plant proteins are still recommended, what’s encouraged now is a balance between both animal and plant sources. As “complete proteins” (meaning they contain all the amino acids our bodies need), animal proteins offer unique benefits, but those following a vegetarian or vegan diet can still hit their daily protein goals. Talk to your physician about addressing any nutritional deficiencies.

Protein is essential to your health and should be a focus in everyone’s diets, but avoid increasing your protein intake at the expense of fiber-rich foods like fruits, vegetables, legumes and whole grains. Balance is the key.

Fewer, Less Processed Grains

Carbs like pasta, rice and bread used to occupy the base of the pyramid, reflecting the belief that this group was the foundation of a healthy diet. Under those guidelines, 6-11 servings of carbs were recommended daily, accounting for just under half of your daily calories.

The new food pyramid turns this advice upside down, recommending just 2-4 servings of carbs per day. While both pyramids emphasize whole grains that are rich in fiber, you will find slightly greater concern in the new pyramid around highly processed, refined carbs like white bread, crackers and tortillas. The American Medical Association agrees that limiting highly processed carbs is sound health advice.

As part of a broader concern over ultra-processed foods, the new pyramid also recommends limiting foods and beverages made with artificial flavors, petroleum-based dyes, artificial preservatives and low-calorie, non-nutritive sweeteners.

More Healthy Fats

While the old guidelines acknowledge the necessity of healthy fats, they caution against overdoing it, due partly to the high caloric content. Saturated fats were an especially big concern, which helped to inform modest recommendations on meat and full-fat dairy.

The new pyramid is much softer on fats, more strongly encouraging healthy fats like olive oil, fatty fish and avocados. While the pyramid does recommend a daily limit on saturated fats, it still considers foods that contain them (like red meat and full-fat dairy) to be part of a balanced diet.

Saturated fats have long been linked to high cholesterol, which can negatively affect your risk for heart disease, and organizations like the American Heart Association continue to discourage saturated fats (and advise against trans fats, if possible), while promoting foods rich in healthy fats.

What’s Staying the Same?

Much is new about the updated food pyramid, but some of the pillars, especially around sugar and fruits and vegetables, have remained the same.

Fruits and Veggies Are Still King

American dietary guidelines old and new agree on one core principle: Fruits and vegetables should be the stars of the show. Variety is the spice of life in this category; both pyramids encourage the consumption of many different types of fruits and vegetables to capture all of your daily nutrient needs.

Options could include:

• Dark leafy greens like spinach, collard greens and kale
• Root veggies like potatoes and carrots
• Fresh fruits like apples, oranges, bananas, kiwis, strawberries and blueberries

While the pyramids have slightly differing guidelines on juices (the new is more cautious), they agree that whole, fresh fruits and veggies are the preferred form.

Sugar Should Be Limited

Last but not least, the staple of most American dietary guidelines going back decades, sugar has been consistently discouraged due to its adverse effects on dental health, weight gain and other areas of health.

Both sets of guidelines draw particular attention to sugary snacks and beverages, whose sugar content can easily exceed daily recommendations (“sparingly” in the old, 10 grams max per meal in the new). They note that added sugars can be difficult to spot and are sometimes hiding behind other names, including syrups and ingredients that end in -ose.

While dietary guidelines can be helpful, they are just that – guidelines. Your individual needs will come down to medical history, health preferences and any underlying conditions you may have. Talk to your health provider about creating a diet plan that fits you.