It’s Heart Month and conversations continue around the new Dietary Guidelines for Americans (DGA). Heart disease is the leading cause of death in the U.S. – so how do we reconcile the new DGA with a heart-healthy eating pattern?

 Unfortunately, the face of the new DGA is the new inverted food pyramid, which prominently displays foods not normally associated with heart health – a thick marbled steak, a container of ground beef (which could be lean!), a carton of whole milk, and a stick of butter.

But the pyramid doesn’t tell the whole story. For that, you have to delve into the text of the DGA.

This blog post offers a comprehensive guide to selecting the healthiest milk option from your grocery store, whether you prefer dairy or plant-based alternatives. It emphasizes that the "best" milk depends largely on individual dietary needs and health goals, such as lactose tolerance, allergy concerns, protein requirements, and fat intake.

The article delves into the nutritional profiles of various milk types, including different kinds of cow's milk (whole, skim, lactose-free, A2, grass-fed) and popular plant-based alternatives like soy, almond, oat, hemp, pea, and coconut milk. For each, it highlights key nutritional aspects such as calorie, protein, fat (especially saturated fat), carbohydrate, calcium, and vitamin D content.

A key takeaway is the importance of checking nutrition labels, particularly for added sugars, thickeners, and fortification with essential nutrients like calcium and vitamin D, which can vary significantly between brands and types of milk. For those avoiding dairy, fortified soy milk often comes closest to cow's milk in terms of protein and nutrient density. Ultimately, the blog encourages readers to make informed choices based on their personal health considerations and preferences.

I want to make the case for the Dietary Guidelines—by helping people understand what they have offered, consistently and over time. Right now, you have the public’s attention. This is the moment to use it well.

Dietitian’s review of “The New Pyramid”

The U.S. federal government has released the 2025–2030 Dietary Guidelines for Americans, marking one of the most significant updates to national nutrition guidance in decades. These Guidelines — available through realfood.gov and the official Dietary Guidelines portal — put an emphasis on whole, nutrient-dense foods and offer a clear framework for helping people make healthier choices every day.