Last month, the U.S. Department of Health and Human Services and the USDA introduced a new inverted food pyramid, wide at the top, which emphasizes protein, dairy and heart-healthy fats as a base, with fruits and vegetables still prominent. Whole grains and ultra-processed food were de-emphasized.
That differs from the 1992 U.S. Food Guide Pyramid that many Americans are familiar with. That pyramid’s base, wide at the bottom, included multiple servings of grains. The next tier included vegetables and fruits, and the one above that was split between dairy products and meat, poultry, fish, dry beans, eggs and nuts. The tip of the pyramid included fats, oils and sweets, along with the instruction to “use sparingly.”
In 2011, the USDA replaced the pyramid with the MyPlate concept, a visual reminder of what and how much to eat from each of the four food groups (milk, meat, fruits and vegetables, and grains) over the course of the day, whether using a plate, a bowl or another way.
Confused about how to manage your diet or which guide to follow? Signal Akron spoke with Julia Zumpano, a registered dietician in the Center for Integrative & Lifestyle Medicine at the Cleveland Clinic’s main campus, and Abbey Granger, a registered sports dietician at Akron Children’s hospital, to help make sense of the new dietary guidelines.
What’s up with the upside-down pyramid?
When the inverted pyramid was introduced in January, some critics were concerned because the graphic showed an increase in protein consumption, but Zumpano called the change “very appropriate.”
“The range now is 1.2 to 1.6 grams of protein per kilogram [of body weight per day], which I feel reflects more along the lines of what I was providing my patients anyhow,” she said.
According to the previous dietary guidelines, the goal for adults was to get 10% to 35% of their daily calories from protein, which Zumpano said, “aligns well with the current dietary guidelines.”
The USDA’s focus on increasing consumption of red meat and whole milk appears to be at odds with its guideline that states saturated fat consumption should not exceed 10% of total daily calories.
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Zumpano said it’s important to learn which proteins are sources of saturated fat and perhaps choose only one serving of these items per day.
The new guidelines also suggest an option of cooking with butter and beef tallow, which Granger from Akron Children’s said could also be confusing.
“We know that it’s important for our heart health to have less saturated fat,” Zumpano said. “However, if we were to use butter and beef tallow, our cooking wouldn’t align with that. I don’t think it’s necessarily negative. I think it’s just a confusing part, so that’s where dieticians can talk with families about how they can adapt this at home.”
The new, inverted pyramid prioritizes lean protein and plant-based foods, encourages eating fruits and vegetables, incorporates healthy fats and Omega-3 fatty acids from seafood, eggs, olive oil and avocados, and avoids processed foods or sugars, sweetened beverages and desserts.
Foods rich in unsaturated fats and Omega-3s are not only necessary for heart health in adults, Granger said, but also for growing children.
“As children are developing, a lot of fat within their diet is going toward their brain development, so it’s really important to push those kinds of fats,” she said.
Zumpano likes the visual impact of the new food pyramid.
“I like that we’re giving people what they should be eating,” Zumpano said. “Not that [processed and high-sugar] foods aren’t ever going to come into your diet — because we all know they will — but if you’re looking at what you should be consuming day-to-day and buying at the grocery store, this is a great guide for you.”
Getting the most from your groceries
- The previous food pyramid suggested eating six to 11 servings of grains each day, but Zumpano said most people don’t eat whole grains. The grains they do consume — through crackers, chips, tortillas and cereals — are refined carbohydrates with added sugar and sodium and unhealthy fats and oils. Whole grains contain one ingredient, like oats, rye, barley, quinoa and wild rice, and are easy to incorporate into your diet.
- Many healthy grains and nuts can be added to your shopping cart through products such as oat milk or almond milk.
- Granger recommends shopping the perimeter of the grocery store. Most stores are laid out in a similar format, with their in-house butcher shops, produce sections and dairy products on the outer edges of the store. Load up on those items first.
- After you’ve shopped the perimeter, don’t discount the long-lasting, budget-friendly products in the freezer and canned goods sections. Granger said frozen fruits and veggies are picked and chilled at the peak of their ripeness, so they have “as much nutritional value as the fresh counterparts.”
- Canned fruits and vegetables are also smart choices, Granger said. Make sure to buy fruit packed in water instead of sugar syrup. The salt used to can and preserve veggies can be rinsed off to lower the sodium content.
- With the new USDA guidelines’ emphasis on animal products, what should vegans and vegetarians do? Zumpano said they should continue focusing on plant-based proteins and non-dairy alternatives to meet their nutrient needs. Granger said beans, lentils, soy, tofu and tempeh can still be part of a nutritious diet.
Need more help? Talk with your doctor, meet with a registered dietician
If your diet needs a health-conscious glow-up or you’d like to learn how much protein you require, Zumpano suggests talking with your physician and then meeting with a registered dietician.
“During the first meeting, you’re generally going through a dietary recall of what you’re eating and a full assessment of your nutrition,” she said. This will include a discussion about what and when you eat, how often you go out to eat, your grocery-shopping habits and the meals you enjoy at home.
A dietician will also consider your medical history and may suggest lab work to determine whether you have diabetes, high blood pressure or high cholesterol. Weight control will be discussed, as well as exercises that make sense for you and your abilities.
Then, Zumpano said, the dietician can help you make a plan to reach your goals.
“We’re trying to look at overall health outcomes — decreasing chronic disease risk and improving overall health status,” she said.
Granger meets with clients every four to six weeks on average.
“It’s really up to the individual and what they feel is best for them,” she said.
Zumpano said Cleveland Clinic’s website offers nutrition care resources. In addition to studying the new food pyramid, Granger suggests reading the USDA’s Dietary Guidelines for Americans, 2025-2030 to help you make choices that fit your lifestyle and your budget.