The 2025-2030 DGA introduces an upside-down food pyramid emphasizing protein, dairy and fats.A dietitian warns of its focus on saturated fats while downplaying the importance of fiber.Protein is essential, but balance is key, so fruits, vegetables, legumes and grains should remain a priority.
The new 2025-2030 Dietary Guidelines for Americans (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, one of the key takeaways since the new guidelines dropped has been the return of the food pyramid.
Yes, the famous triangle—for better or worse—is 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’s what it contains, what a dietitian thinks and what you should consider before taking the graphic at face-value.
The New Food Pyramid
USDA
This isn’t your average food pyramid. For starters, let’s point out the obvious: it’s 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 stating, “Every 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.” The government official website that hosts the DGAs suggest a “protein target” of 0.54 to 0.73 grams per pound of one’s body weight per day.
While labeled as “essential,” 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 refined carbohydrates and aim for two to four servings of whole grains each day.
A Dietitian’s Thoughts
We asked our nutrition editor and registered dietitian Madeline Peck, RDN, CDN for her thoughts on the new simplified pyramid. Here’s what she has to say.
“The 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,” Peck notes. “This 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.” It’s true that eating too much saturated fat can cause pesky symptoms, including fatigue, brain fog and digestion issues.
There’s also some healthy food groups that aren’t prioritized on the pyramid, like gut-healthy fermented foods, and beans and grains take more of a backseat towards the bottom of the visual.
“Both legumes and whole grains are a valuable source of fiber, a nutrient the vast majority of Americans are not consuming enough of,” she explains. And by the vast majority of Americans, Peck means a whopping 95% of people don’t prioritize fiber in their diet. Fiber 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.
Our Expert Take
While the new food pyramid featured in the 2025-2030 DGA aims to simplify healthy eating, it doesn’t fully align with the nutrition science our dietitians encourage. Protein is essential and should be a focus in one’s 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—and you can also get your protein from plenty of plant-based sources, too.
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.
