What is the New Pyramid?

The New Pyramid is a simple guide designed to help Americans eat real, whole foods more consistently. It prioritizes nutrient-dense foods and reduces reliance on highly processed products, using modern nutrition science to support everyday health.

What does “Eat Real Food” mean?

Eating real food means choosing foods that are whole or minimally processed and recognizable as food. These foods are prepared with few ingredients and without added sugars, industrial oils, artificial flavors, or preservatives.

Why does the New Pyramid emphasize protein and vegetables?

Protein and vegetables form the foundation of real food meals. Together, they support muscle health, metabolic function, gut health, and stable energy while naturally crowding out highly processed foods.

Are fats part of eating real foods?

Yes. Healthy fats are a natural part of real foods such as meat, seafood, dairy, nuts, olives, and avocados. These fats support brain health, hormone function, and nutrient absorption when consumed in their natural forms.

How does the New Pyramid address added sugars?

Added sugars are not part of eating real foods and are not recommended. The New Pyramid encourages avoiding added sugars entirely, especially for children, while allowing naturally occurring sugars found in whole fruits and plain dairy.

Where do grains fit in the New Pyramid?

Grains can be part of a real food diet when eaten in whole or traditionally prepared forms. Foods like oats, rice, and true sourdough are preferred. Refined and packaged grain products should be limited.

What about hydration?

Hydration matters. Choose water or unsweetened beverages to accompany meals and snacks.

Is the New Pyramid a strict diet?

No. The New Pyramid is a flexible framework meant to guide better choices, not dictate exact meals. It supports cultural traditions, personal preferences, and different lifestyles while reinforcing one core goal: eat real foods most of the time.

Real Food
Starts Here

Better health begins on your plate—not in your medicine cabinet.
The new Dietary Guidelines for Americans defines real food as whole, nutrient-dense, and naturally occurring, placing them back at the center of our diets.

The State of Our Health

America is sick.
The data is clear.

50% of Americans have prediabetes or diabetes

75% of adults report having at least one chronic condition

90% of U.S. healthcare spending goes to treating chronic disease—much of which is linked to diet and lifestyle

40%

55%

1992 Food Pyramid

For decades we've been misled by guidance that prioritized highly processed food, and are now facing rates of unprecedented chronic disease.

We can solve
this crisis.

For the first time, we're calling out the dangers of highly processed foods and rebuilding a broken system from the ground up with gold-standard science and common sense.

Introducing

The New Pyramid

Eat Real
Food

Protein, Dairy, & Healthy Fats

We are ending the war on protein. 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.

Protein target: 1.2–1.6 grams per kilogram of body weight per day.

Vegetables & Fruits

Vegetables and fruits are essential to real food nutrition. Eat a wide variety of whole, colorful, nutrient-dense vegetables and fruits in their original form, prioritizing freshness and minimal processing.

Vegetables: 3 servings per day.

Fruits: 2 servings per day.

Whole Grains

Whole grains are encouraged. Refined carbohydrates are not. Prioritize fiber-rich whole grains and significantly reduce the consumption of highly processed, refined carbohydrates that displace real nourishment.

Target: 2–4 servings per day.

Our nation is finding its footing again, moving past decades of unhealthy eating and rebuilding a food culture rooted in health, science, transparency, and personal responsibility.

Key
Guidance

Resources

Explore the research, recommendations, and implementation guidance that shape the Dietary Guidelines, including the science, the policy guidance, and the everyday serving framework.

Watch the press release