Published on January 8, 2026<\/p>\n\n\n\n
Reviewed by Dietitian <\/p>\n\n\n\n
Emily Lachtrupp, M.S., RD<\/a><\/p>\n\n\n\n Reviewed by DietitianEmily Lachtrupp, M.S., RD<\/a><\/p>\n\n\n\n Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She’s worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.<\/p>\n\n\n\n EatingWell’s Editorial Guidelines<\/a><\/p>\n\n\n\n The new 2025-2030 Dietary Guidelines for Americans<\/a> (DGAs) are here, and with it comes new nutrition notes provided by the Department of Health and Human Services and the Department of Agriculture. From nutrient recommendations to new guidance on alcohol consumption<\/a>, one of the key takeaways since the new guidelines dropped has been the return of the food pyramid.<\/p>\n\n\n\n Yes, the famous triangle\u2014for better or worse\u2014is back. The DGAs introduced a redesigned food pyramid reflecting its latest recommendations. Unlike the familiar pyramid many of us grew up with, this version immediately looks very different, as it contains just three sections of food groups instead of the classic five or six. Here\u2019s what it contains, what a dietitian thinks and what you should consider before taking the graphic at face-value.<\/p>\n\n\n\n This isn\u2019t your average food pyramid. For starters, let\u2019s point out the obvious: it\u2019s upside down. Per the new pyramid, protein, dairy and healthy fats should be at the center of each meal, with the infographic on realfood.gov<\/a> stating, \u201cEvery meal must prioritize high-quality, nutrient-dense protein from both animal and plant sources, paired with healthy fats from whole foods such as eggs, seafood, meats, full-fat dairy, nuts, seeds, olives and avocados.\u201d The government official website that hosts the DGAs suggest a \u201cprotein target\u201d of 0.54 to 0.73 grams per pound of one\u2019s body weight per day.<\/p>\n\n\n\n We asked our nutrition editor and registered dietitian Madeline Peck, RDN, CDN<\/a> for her thoughts on the new simplified pyramid. Here\u2019s what she has to say.<\/p>\n\n\n\n \u201cThe new food pyramid features saturated-fat-rich foods like cheese and red meat in the widest part (at the top), which suggests that they should be consumed more than those foods closer to the bottom, which heavily feature legumes and whole grains,\u201d Peck notes. \u201cThis is inconsistent with what we know to be true, which is that saturated fat should be limited to 10% or less of total calorie intake.\u201d1<\/sup> It\u2019s true that eating too much saturated fat can cause pesky symptoms<\/a>, including fatigue, brain fog and digestion issues.<\/p>\n\n\n\n There\u2019s also some healthy food groups that aren\u2019t prioritized on the pyramid, like gut-healthy fermented foods, and beans and grains take more of a backseat towards the bottom of the visual.<\/p>\n\n\n\n \u201cBoth legumes and whole grains are a valuable source of fiber, a nutrient the vast majority of Americans are not consuming enough of,\u201d she explains. And by the vast majority of Americans, Peck means a whopping 95% of people<\/a> don\u2019t prioritize fiber in their diet.2<\/sup> Fiber<\/a> is so important for our gut health, cholesterol, energy, longevity and overall health, so getting enough of it is key in any healthy eating pattern.<\/p>\n\n\n\n While the new food pyramid featured in the 2025-2030 DGA aims to simplify healthy eating, it doesn\u2019t fully align with the nutrition science our dietitians encourage. Protein is essential and should be a focus in one\u2019s diet, but not at the expense of fiber-rich foods like fruits, vegetables, legumes and whole grains, which are secondary in this pyramid yet crucial for our guts, hearts and minds. Balancing animal protein with plant-based, nutrient-rich foods is ideal\u2014and you can also get your protein from plenty of plant-based sources<\/a>, too.<\/p>\n\n\n\n There is no one-size-fits-all diet, which is what makes every food pyramid (new and old) a bit tricky to follow. Instead of using the new pyramid as a framework for your diet, consult with a dietitian for advice on an eating pattern that caters to your needs.<\/p>\n\n\n\n Coming soon. Fitadelphia Food Facts. The app!<\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" Here\u2019s what a dietitian thinks. By Danielle DeAngelis Published on January 8, 2026 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by DietitianEmily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She’s worked with clients who struggle with diabetes, weight loss, digestive issues and more.<\/p>\n![\"Emily](\"https:\/\/www.eatingwell.com\/thmb\/5eMfDlk4TSXkZEz-r_Gdr5yu0PM=\/200x200\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/emily-lachtrupp-headshot-1x1-1-d7229736b15f4211886d3ba3bc70dc5f.jpg\")
<\/figure>\n\n\n\n![\"A](\"https:\/\/www.eatingwell.com\/thmb\/IKmMURW9E6rHGuEkOK5B6JOQbrY=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/The-New-Food-Pyramid-Is-Here--Should-You-Actually-Follow-It-abd509ceb1d342bfad4ff09aa2905423.jpg\")
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The New Food Pyramid<\/strong><\/h2>\n\n\n\n
![\"A](\"https:\/\/www.eatingwell.com\/thmb\/Bjgv-utZ8spQAT1F5xicDcqStbE=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/The-New-Food-Pyramid-Is-Here--Should-You-Actually-Follow-It-embed-74d2b04ca2914479b936adf76250e7b4.jpg\")
While labeled as \u201cessential,\u201d fruits and vegetables come secondary to animal products, per the pyramid. The DGAs suggest three servings of vegetables per day and two servings of fruit per day, but does not give much guidance on how much per serving as it does for protein. At the bottom of the pyramid is whole grains, which includes a note to avoid\u00a0refined carbohydrates<\/a>\u00a0and aim for two to four servings of whole grains each day.<\/p>\n\n\n\nA Dietitian’s Thoughts<\/strong><\/h2>\n\n\n\n
Our Expert Take<\/strong><\/h2>\n\n\n\n
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