The New Food Pyramid 2026: What Changed in Dietary Guidelines & What It Means for You
Jan 28, 2026 • 11 min read
Published on January 28, 2026 | Updated on January 28, 2026
January 28, 2026
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
The U.S. government just flipped the food pyramid upside down. Literally.
In January 2026, Health and Human Services Secretary Robert F. Kennedy Jr. and Agriculture Secretary Brooke Rollins unveiled the most significant shift in federal nutrition policy in decades.
The Dietary Guidelines for Americans 2025-2030 brings back the pyramid (remember that from the '90s?), puts meat and full-fat dairy at the top, and declares an end to "the war on saturated fats."
If you're confused about what you're supposed to eat now, you're not alone. Nutrition experts are torn between praising some changes and raising serious concerns about others.
Let's break down what actually changed, what the science says, and how to make sense of it all, with Melissa Mitri, MS, RD, our nutrition expert at Welltech.
For the past decade, Americans have been guided by MyPlate, a simple dinner plate graphic showing half filled with fruits and vegetables, a quarter with grains, and a quarter with protein, plus a side of dairy.
The new guidelines ditch MyPlate entirely and resurrect the pyramid concept. And… they flip it.
Now, "Protein, Dairy, and Healthy Fats" sit at the wide top alongside "Vegetables and Fruits," while "Whole Grains" are relegated to the narrow bottom. Visually, it's giving the message that you should prioritize what's at the top.
“However, simply looking at this visual doesn’t give the full picture. For example, if you take a closer look at the written guidelines report, you’ll see that the recommended number of servings for grains has not dramatically decreased,” says Melissa Mitri.
“Overall, these guidelines have not changed significantly from previous years. It is more the promotion of them as "revolutionary" that is leading consumers to think this,” mentions Melissa.
New Guideline Recommendations: 1.2-1.6 grams per kilogram of body weight per day. For a 70kg (154 lb) person, that's 84-112 grams daily.
Examples: Eggs, poultry, seafood, red meat, beans, peas, lentils, nuts, seeds, and soy.
“I am happy to see protein recommendations shift up to align with emerging research. And while animal-based proteins are more prominent on the new food guide pyramid, a variety of both animal and plant-forward options are encouraged that supply a wider range of nutrients for health,” adds Mitri.
That's 50-100% more than previous recommendations on daily protein intake per day. Animal proteins (eggs, poultry, seafood, red meat) are listed first, with plant proteins mentioned last.
This is a significant shift, and it actually aligns with what research has been showing for years: most people benefit from more protein than the old minimums suggested. Animal proteins (eggs, poultry, seafood, red meat) are listed first, with plant proteins mentioned last.
New Guideline Recommendations: 3 servings per day.
Examples: 1 cup milk, 1 cup yogurt, or 1.5 ounces cheese per serving.
Previous guidelines recommended low-fat or fat-free dairy for everyone over age 2. The new version says to consume full-fat dairy "with no added sugars" and recommends three servings daily as part of a 2,000-calorie diet.
Mitri says this switch to more full-fat dairy recommendations comes amid some new research showing protective benefits for heart health, weight management, and diabetes from consuming more full-fat options. She cautions that these benefits may not be across the board, however, depending on the person and their medical history, and that individualization is key.
New Guideline Recommendations: 2-4 servings per day.
Examples: Whole wheat, brown rice, quinoa, oats, and other fiber-rich whole grains.
While previous guidelines emphasized grains as a dietary foundation, the new pyramid places them at the narrow bottom, visually suggesting they're less important. However, the actual recommendations still call for 2-4 servings per day and prioritize fiber-rich whole grains over refined carbohydrates.
“Close to 97% of Americans don’t consume nearly enough fiber, a vital nutrient for health. Including fiber-rich carbohydrates like oatmeal, quinoa, and whole wheat bread can help narrow this dietary gap,” adds Mitri.
The focus: significantly reduce refined carbs like white bread, packaged cereals, and flour tortillas, while keeping whole grains in your diet.
The guidelines list butter and beef tallow alongside olive oil as cooking fat options.
Kennedy announced he's "ending the war on saturated fats," though the guidelines still technically recommend keeping saturated fat under 10% of daily calories (more on that contradiction later).
This is actually one area where experts mostly agree: the guidelines now state that "no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet."
For children under 4, the message is even stronger: to avoid added sugars completely.
Mitri agrees with the caution to limit added sugar as often as possible and instead choose more whole or minimally processed foods with minimal added sugar. She notes, however, that completely avoiding adding sugar is likely not realistic for most people, especially busy families that may need to include some packaged foods in order to get a meal on the table.
With this, Mitri recommends paying close attention to the nutrition label and choosing products with as little added sugar as possible (less than 5 grams per serving).
For the first time, the guidelines explicitly warn against "highly processed packaged, prepared, ready-to-eat" foods and recommend avoiding sugar-sweetened beverages entirely.
Instead of specific limits (previously one drink daily for women, two for men), the new guidelines simply say to "consume less alcohol for better overall health." No numbers, no specifics.
The vague wording likely reflects the growing body of research showing no safe level of alcohol consumption, as even moderate drinking carries health risks.
The takeaway: if you drink, the less the better. Mitri also advises that if you don’t already drink alcohol, it’s not recommended to start, as alcohol does not provide any health benefits. Bottom line: not drinking at all is the safest choice.
Teresa Fung, adjunct professor of nutrition at Harvard T.H. Chan School of Public Health, noted in an interview with Harvard Chan School that the hard stance on added sugars (especially for children) is a significant improvement.
Frank Hu, chair of the Department of Nutrition at Harvard, said in a Harvard Nutrition Source analysis the guidelines "move in the right direction by reinforcing the importance of reducing added sugars and cutting back on refined grains and other highly processed foods."
The American Medical Association applauded the spotlight on ultra-processed foods. Marion Nestle, professor emerita of nutrition at NYU, agreed in a Science News interview that people would benefit from eating less ultra-processed foods and more whole foods, noting that ultra-processed options lead people to consume significantly more calories than they otherwise would.
Here's where things get a little bit messy. The guidelines simultaneously:
Recommend prioritizing red meat and full-fat dairy at every meal
Suggest cooking with butter and beef tallow
Still say saturated fat should be less than 10% of daily calories
Lindsey Smith Taillie, a nutrition epidemiologist at UNC Gillings School of Public Health, called the messaging on saturated fat "bizarre and contradictory" in an interview with STAT.
The guidelines are essentially telling you to eat more foods high in saturated fat while also maintaining the same limits on saturated fat intake. That’s a difficult mathematical puzzle to solve for an average American.
Let's try and do the math: For a 2,000-calorie diet, 10% equals about 22 grams of saturated fat. But one tablespoon of butter has 7 grams of saturated fat. A cup of whole milk? Another 5 grams. Three ounces of ribeye steak? Around 6 grams. You can see how quickly those numbers add up.
Long story short, it would be nearly impossible for people to follow the guidelines' suggestions on prioritizing protein from meat and dairy while staying under the 10% limit.
Nutrition experts and health organizations are raising red flags about several aspects of the new guidelines:
The red meat and saturated fat emphasis contradicts decades of research. Christopher Gardner, a Stanford nutrition scientist who served on the advisory committee, told NPR he's disappointed that red meat and saturated fat sources are featured at the very top of the pyramid, noting it goes against extensive evidence.
Cardiovascular disease risk could increase. The American Heart Association warned that the language around red meat and salt seasoning could lead people to exceed recommended limits for sodium and saturated fats, which are both primary drivers of heart disease.
The guidelines deviated from their own scientific advisory committee. Deirdre Tobias, assistant professor at Harvard's Department of Nutrition and advisory committee member, pointed out to Harvard Chan School that the biggest departure from the scientific report was prioritizing animal protein over the plant-forward pattern the committee recommended.
Here's what most experts agree on: protein deficiency isn't actually a widespread problem in the U.S. Most Americans already consume adequate protein. The aggressive push to increase intake by 50-100% has experts questioning the reasoning behind it.
"In general, protein intake among Americans is adequate. Maybe some older adults have marginal intake, but the tone of the new guidelines sounded like we have widespread inadequate protein intake," Fung said in the same Harvard interview.
So, the truth? Under-eating protein is not such a widespread issue in the US, as most people already meet their daily intake goals through regular eating. The 1.2-1.6 grams per kilogram recommendation might make sense for athletes, very active people, or older adults trying to maintain muscle mass.
But for the average person eating a varied diet, dramatically increasing protein intake without having a clear understanding of how much they are already taking in could just mean extra calories and saturated fat without any real benefit.
Because of this, Mitri recommends consulting with a registered dietitian to determine your individual protein needs and comparing these to your current intake to ensure you are aligned, but not going overboard.
Despite all the drama around saturated fats, the 10% limit stayed exactly the same. The guidelines still recommend keeping saturated fat under 10% of your daily calories, which makes the emphasis on red meat, butter, and full-fat dairy all the more confusing.
“There are several other fat sources much lower in saturated fat and higher in heart-healthy fats than butter, beef tallow, and steak,” adds Mitri. She says to include sources like olive oil, avocado oil, or flaxseed oil as well as lean skinless chicken breast, ground turkey, and fish, which should be more prominent in a healthy diet that is adequate in protein.
The serving recommendations for fruits (2/day) and vegetables (3/day) are consistent with previous guidelines, and consistently agreed upon by virtually every health organization.
Spoiler: almost all of us still need to eat more produce.
Here’s the thing: these guidelines aren't just suggestions. They determine what's served in school cafeterias, military bases, and federal nutrition programs like WIC. That means millions of people will be affected by these changes, whether they agree with them or not.
Schools can now serve whole milk again (previously restricted for over a decade), and full-fat cheese and yogurt are expected to follow.
Here's where it gets tricky. Yes, you can follow these guidelines affordably if you're strategic (think canned beans, plain dairy, tinned fish, and seasonal produce). But the pyramid also prominently features expensive options like shrimp and ribeye steak at a time when beef prices are up 16% from a year ago.
Another practical concern: with whole grains pushed to the bottom of the pyramid (just 2-4 servings recommended), people might skip affordable, high-fiber options like brown rice, oats, and whole wheat. And inadequate fiber intake affects everything from digestion to long-term health.
Here's the thing: good nutrition isn't a one-size-fits-all, despite what any pyramid might suggest. The "right" diet depends on your health status, activity level, cultural preferences, budget, and goals.
Eat more whole foods. Whether you're team plant-based or team carnivore, prioritizing minimally processed foods over packaged, ultra-processed options is solid advice backed by decades of research.
Watch your added sugar. The tighter stance on added sugars is science-backed. Most of us would benefit from significantly less, especially from sugary drinks, which are most closely linked to inflammation and chronic diseases.
Load up on vegetables and fruits. The two-and-three servings recommendation is actually a minimum. More is better. This includes frozen or canned items with no added sugar, says Mitri, as frozen produce is typically picked at peak ripeness.
Choose your fats wisely. Focus on sources of healthy fats from foods like fatty fish, nuts, seeds, avocados, and olive oil. If you eat butter or red meat, do so in moderation and balance it with lots of plant foods.
The protein push. Unless you're an athlete, very active, older, or recovering from illness, you probably don't need dramatically more protein than you are already getting. Check with a healthcare provider before making major changes.
Full-fat everything. While full-fat dairy isn't the villain it was once made out to be, it's also higher in calories and saturated fat. For most people, a mix of full-fat and low-fat options based on personal preference and health status makes more sense than rigidly choosing one or the other.
Butter and beef tallow as "healthy fats." Olive oil, avocado oil, and other plant oils are genuinely healthier choices for cooking. Butter and beef tallow are high in saturated fat and low in essential fatty acids. Use them if you enjoy them, but they're not health foods.
Remember: dietary guidelines are meant to provide population-level guidance, not personal prescriptions. They're influenced not just by science but also by politics, industry lobbying, and cultural trends. (It's worth noting that the advisory panel for these guidelines included members with financial ties to the beef and dairy industries.)
Your optimal diet should consider:
Your current health status (do you have heart disease, diabetes, high cholesterol?)
Your activity level (highly active people have different needs)
Your cultural food traditions (healthy eating happens across all cuisines)
Your budget (healthy eating shouldn't break the bank)
Your personal preferences (food you hate won't become healthy just because guidelines say so)
The new pyramid might be flipped upside down, but your approach to eating doesn't have to be.
Focus on what we know works: more whole foods, plenty of plants, less added sugar, and a pattern you can actually maintain. Everything else is just noise.
“Nutrition is a personalized prescription, not an exact science or one-size-fits-all equation. My final advice would be to take these new guidelines with a grain of salt, and remember there are always nuances to every nutrition conversation,” says Mitri.
Before making significant dietary changes, especially if you have existing health conditions or take medications, talk with your healthcare provider. They can help you figure out what makes sense for your specific situation.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
