Food Groups for the Heart
The new year brings fresh goals and renewed resolutions. Along with that, the U.S. government has released the updated Dietary Guidelines for Americans, 2025–2030, bringing back a modernized food pyramid to replace MyPlate, which had guided eating habits since 2011. The overall message is simple and powerful: focus on real, whole foods and limit ultra-processed products. Let’s take a look at the key science-supported recommendations.
Fruits and vegetables should fill about half your plate at most meals. Aim for at least three servings of vegetables and two servings of fruit each day to boost fiber, vitamins, minerals, and overall health.
Whole grains now sit at the base of the pyramid, with a recommendation of about 2–4 servings per day. One serving is roughly one ounce. Choose whole grains such as quinoa, oatmeal, brown rice, bulgur, farro, and whole-wheat pasta, bread, and cereals.
Protein needs are about 0.36 grams per pound of body weight — roughly 54 grams per day for a 150-pound adult. While the guidelines suggest slightly higher amounts, most Americans already consume around 80 grams daily. For most people, this equals about three servings of protein per day. Variety is key, including both plant and animal sources.
Low-fat or skim dairy remains the best option for meeting calcium needs while supporting heart health. Saturated fat should stay below 10% of total calories — about 21 grams per day for most adults. For comparison, one cup of whole milk contains about 8 grams of saturated fat, and just one tablespoon of tallow contains about 13 grams, which is why these higher-fat options are not recommended for heart health.
Finally, the Scientific Advisory Committee, which produced a comprehensive 414-page report, highlighted growing evidence linking high intake of ultra-processed foods to increased health risks — particularly those high in added sodium and sugars. Currently, about 55% of calories consumed by Americans come from processed foods, and sales of these products have nearly doubled over the past decade.
