The New Food Pyramid—Think Before You Eat

Happy 2026! The new year brings new goals and new resolutions. The U.S. government also released “new” Dietary Guidelines for Americans, 2025–2030, reviving the food pyramid that replaces MyPlate, which had guided our eating habits since 2011. Their theme is “eat real food” and minimize ultra-processed items. 1

The recent pyramid is an inverted version of the classic 1992 shape, with a top-heavy graphic of protein, dairy, and fats and grains and high-carbohydrate foods making up a smaller base. Veggies and fruits are also emphasized, which most healthcare professionals can agree with.

The government claims that the new pyramid will help reduce diet-related chronic diseases, including obesity, heart disease, and diabetes.

Initially, many will think these recommendations align with nutritional science: focus on whole foods, limit added sugars, and encourage nutrient-dense choices. A closer look at how dairy, beef, and certain types of fats are pushed warrants more scrutiny.

Obesity and the American Diet

There’s no doubt that obesity remains one of the most pressing public health issues in the United States. According to the CDC, nearly 70% of Americans are overweight, and over 40% are obese. 2  

The government cites that much of this is tied to high intakes of added sugars, refined carbohydrates, and couch potato lifestyles. 3 Obesity is a complex medical issue with diet and exercise being central to lifelong treatment.

According to the new guidelines, Americans are advised to choose minimally processed foods and aim for specific daily targets for fruits (2 servings per day) and vegetables (three servings per day), with just two to four servings of whole grains daily to make up a balanced eating plan.

Processed foods and added sugars are frowned upon, with a limit of added sugar to no more than 10 grams per meal to help reduce calorie excess that may lead to weight gain. Research supports the link between ultra-processed foods and poor health.

Too much ultra-processed food has been found to raise the risk of heart disease, obesity, and certain cancers. Plenty of studies show this connection.  A systematic review of processed food intake finds an increase in waist circumference, low HDL levels, and increased risk for metabolic syndrome. 4 All of these new guidelines sound great, right? Keep reading.

Fat, Fat, FAT

What’s troubling about the new pyramid is the encouragement of whole milk and other saturated animal fats, like beef tallow. The science linking saturated fat with chronic illness is clear. Beef tallow (from red meat) contains saturated fat, which has been associated with heart disease and other chronic illnesses in multiple studies.

A recent systematic review and meta-analysis of studies indicated that a higher intake of red meat and processed meat is associated with higher rates of cardiovascular disease and diabetes. 5

Red meat intake has also been linked to higher rates of cancer. In a systematic review and meta-analysis of 148 studies, “high red meat intake was positively associated with risk of breast cancer, endometrial cancer, colorectal cancer, colon cancer, rectal cancer, lung cancer, and hepatocellular carcinoma, and high processed meat intake was positively associated with risk of breast, colorectal, colon, rectal, and lung cancers. Higher risk of colorectal, colon, rectal, lung, and renal cell cancers was also observed with high total red and processed meat consumption.” 6

What about dairy foods? Dairy products have their merits. Calcium protects bone and teeth, lowers blood pressure, and reduces the risk of colon cancer. 7, 8 Yogurt contains gut-friendly probiotics and protein.

Whole milk—while a source of essential nutrients like calcium and vitamin D—contains more calories and saturated fat compared to lower-fat dairy options. This makes it a less effective choice for weight control and overall metabolic health for many adults and children. Highlighting full-fat dairy in federal dietary guidance sends mixed messages to consumers about which fats are truly healthy and how calories are balanced.

Unfortunately, this new pyramid is encouraging the very fats that are making Americans sicker.

What Should Americans Eat?

There’s no doubt that Americans should consume less ultra-processed foods, including sweetened beverages, convenience foods, and fast food. But encouraging more saturated animal fats is not the answer to better health or weight management.

Below are some sound dietary guidelines that most can agree with:

1. Eat. More. Plants.
   Vegetables, fruits, beans/legumes, and whole grains should be on everyone’s plate (or bowl) at most meals. These are nutrient-dense, high-fiber and associated with lower rates of chronic diseases, including cancer and obesity. 9

2. Enjoy Full-Fat Dairy Products in Moderation
   Dairy products can still be included in a healthy diet. But spare your heart and waistline and choose low-fat varieties when possible.

3. Reduce Ultra-Processed Foods
   Beyond our waist size, intake of ultra-processed foods is linked with poor mental health and higher rates of cancer. 10, 11 Cook more meals at home, starting with fresh, frozen, or canned (yes, canned) vegetables.  

4. Limit Red Meat and Tallow
   Beef and beef tallow aren’t doing you any favors. Choose healthy, plant-based fats when possible, such as avocado, canola, and olive oil.

5. Prioritize Lean Protein
   Protein has its place on your plate, but go for lean sources like eggs, fish, lean poultry, lean pork, low-fat dairy products, or seafood. Beans, lentils, and tofu are great plant-based options.

6. Limit Alcohol
   Despite what Dr. Oz touts about alcohol being a “social lubricant”, alcohol is still calorie-dense and associated with higher rates of cancer, dementia, and depression. It also disrupts sleep, which impacts blood pressure, blood sugar, and the risk of weight gain. 12, 13

Moderation and common sense are still key in all aspects of nutrition advice.

Lisa Andrews, MEd, RD, LD

References:

1. US pyramid: www.realfood.gov

2. Obesity Data and Statistics | Obesity | CDC

3. https://realfood.gov/

4. Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F. Consumption of ultra-processed foods and health status: a systematic review and metaanalysis. Br J Nutr. 2021 Feb 14;125(3):308-318. doi: 10.1017/S0007114520002688. Epub 2020 Aug 14. PMID: 32792031; PMCID: PMC7844609.

5. Shi W, Huang X, Schooling CM, Zhao JV. Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis. Eur Heart J. 2023 Jul 21;44(28):2626-2635. doi: 10.1093/eurheartj/ehad336. PMID: 37264855

6. Farvid MS, Sidahmed E, Spence ND, Mante Angua K, Rosner BA, Barnett JB. Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. Eur J Epidemiol. 2021 Sep;36(9):937-951. doi: 10.1007/s10654-021-00741-9. Epub 2021 Aug 29. PMID: 34455534.

7. https://www.ahajournals.org/doi/10.1161/HYP.0000000000000249

8. Chen E, Ajami NJ, White DL, Liu Y, Gurwara S, Hoffman K, Graham DY, El-Serag HB, Petrosino JF, Jiao L. Dairy Consumption and the Colonic Mucosa-Associated Gut Microbiota in Humans-A Preliminary Investigation. Nutrients. 2025 Feb 2;17(3):567. doi: 10.3390/nu17030567. PMID: 39940425; PMCID: PMC11820694.

9. Angelo Capodici, Gabriele Mocciaro, Davide Gori, Matthew J. Landry, Alice Masini, Francesco Sanmarchi, Matteo Fiore, Angela Andrea Coa, Gisele Castagna, Christopher D. Gardner, Federica Guaraldi. Cardiovascular health and cancer risk associated with plant based diets: An umbrella review. PLOS ONE, 2024; 19 (5): e0300711 DOI: 10.1371/journal.pone.0300711

10. Ultra-processed Food Consumption in Youth and Adults: United States, August 2021-August 2023. National Center for Health Statistics. National Health and Nutrition Examination Survey. Data Brief No. 536. August 2025. U.S. Centers for Disease Control and Prevention https://www.cdc.gov/nchs/products/index.htm.

11. Maya K. Vadiveloo, Christopher D. Gardner, Sara N. Bleich, Neha Khandpur, Alice H. Lichtenstein, Jennifer J. Otten, Casey M. Rebholz, Chelsea R. Singleton, Miriam B. Vos, Selina Wang. Ultra-processed Foods and Their Association With Cardiometabolic Health: Evidence, Gaps, and Opportunities: A Science Advisory From the American Heart Association. Circulation, 2025; DOI: 10.1161/CIR.0000000000001365

12. Alcohol Intake and Blood Pressure Levels: A Dose-Response Meta-Analysis of Nonexperimental Cohort Studies. Silvia Di Federico,Tommaso Filippini, Paul K. Whelton, Marta Cecchini, Inga Iamandii, Giuseppe Boriani and Marco Vinceti 31 Jul 2023

13. Lam BQ, Srivastava R, Morvant J, Shankar S, Srivastava RK. Association of Diabetes Mellitus and Alcohol Abuse with Cancer: Molecular Mechanisms and Clinical Significance. Cells. 2021 Nov 8;10(11):3077. doi: 10.3390/cells10113077. PMID: 34831299; PMCID: PMC8620339.