The New Food Pyramid: My Two Cents

Many of you have likely seen the new inverted food pyramid published recently by the Department of Health and Human Services. If you haven’t seen it, it looks like this:

Copy of the new, inverted food pyramid per the USDA,

compared to an old pyramid below. Note the inversion where grains were the base with the most servings but now are minimized.

I will highlight the positives and negatives, particularly in relation to children. 

First, the positives.

1. The emphasis is on whole, natural foods.

2. It calls for a reduction in processed and sugary foods - foods with added sugar and processed foods should be minimized.

3. Vegetables and fruit are listed at the top.

4. Healthy fats are listed (in the form of seafood, avocado, dairy, eggs, nuts, and olive oil).

The Guidelines emphasize simple, flexible guidance rooted in modern nutrition science:*

• Prioritize protein at every meal

• Consume full-fat dairy with no added sugars

• Eat vegetables and fruits throughout the day, focusing on whole forms

• Incorporate healthy fats from whole foods such as meats, seafood, eggs, nuts, seeds, olives, and avocados

• Focus on whole grains while sharply reducing refined carbohydrates

• Limit highly processed foods, added sugars, and artificial additives

• Eat the right amount for you, based on age, sex, size, and activity level

• Choose water and unsweetened beverages to support hydration

• Limit alcohol consumption for better overall health

*these guidelines are taken from usda.gov

Almost half of federal tax dollars are spent on health care; 90% of those dollars are allocated to treating chronic diseases, many of which are preventable through proper nutrition. There is an attempt to change this with the new guidelines by significantly reducing the consumption of processed food.

Negatives and Why:

1. Protein recommendations have increased significantly, up to double the previous recommendations. Children don’t need more protein than the current recommendations of 0.8 milligram per kilogram (mg/kg) body weight daily, unless they are elite or college athletes. The new guidelines increase daily protein intake to 1.2-1.6 mg/kg/day. Excessive protein can be problematic for children and is hard on the kidneys, even dangerous.

2. More emphasis is placed on red meat as an important source of protein. We already know that too much red meat can be a contributing factor for heart disease and colorectal cancer. The MD Anderson Cancer Center and the National Cancer Institute recommend limiting red meat intake, especially processed meats and meats cooked at high temperatures. The American Heart Association recommends limiting saturated fat intake, which is in foods from animals.

3. Fresh produce recommendations have decreased from

   1. 3-5 servings of vegetables to 3 and

   2. 2-4 servings of fruit to 2. 

Why did they reduce some of the most nutritious dietary items?

4. Full-fat dairy, 3 servings daily, is recommended, in addition to other saturated fats. Young children under age two require dietary fat for brain development. After two, saturated fat from meat and dairy can be further restricted and should be no more than 10% or less of total calories. Full fat servings three times daily will likely exceed that.

Beef tallow is also recommended for meal prep in addition to olive oil. The two can’t be compared. Beef tallow is high in saturated fat and not recommended for a heart-healthy diet. Certainly not something to use daily. Kennedy claims to be “ending the war on saturated fats”, but it is unclear why since we know saturated fats aren't healthy.

5. Whole grain amounts are reduced from the previous guidelines. They used to be the base of the pyramid and considered the primary source of calories. The current recommendation is 2-4 servings rather than the previous 6-11 servings. That may not be a bad thing, but children need carbs; carbs are their primary source of energy. Complex, rather than refined or simple carbs, are a healthy source of fiber and other nutrients.

Overall, high-protein meals and full-fat dairy intake are emphasized over whole grains. Is this due to the trend of high-protein/low-carb diets that have been touted over the past decade or more? This may be effective for weight loss in adults but is not good for children, nor is it the healthiest diet.

I argue that this should not be the trend for children. I wonder why the new pyramid wasn’t based on the eating plan shown time and again as the best for overall health, including heart, brain, and gut health, diabetes prevention, and longevity - the Mediterranean Diet.

For now, I will continue to follow the Mediterranean Diet, which emphasizes fresh fruits and vegetables, whole grains, legumes, nuts, seeds, and seafood, and minimizes red meat. The emphasis is on whole, plant-based foods, healthy unsaturated fats, moderate amounts of seafood, with less dairy, and minimal sugar and red meat. It has been voted time and again as one of the healthiest overall eating plans, and it looks like this:

Cartoon depiction of the Mediterranean Diet as a sailboat with recommendations for types of food and frequency of servings.

The first step in improving health and staying healthy is a healthy diet. I'm not convinced the new food pyramid is the way to do that.