The 2025–2030 Dietary Guidelines for Americans have introduced a redesigned food pyramid — and many people are asking the same question:
Has nutrition advice completely changed?
At first glance, the updated guidance from the U.S. Department of Agriculture (USDA) appears to put protein at the centre of your plate. But health experts say the fundamentals remain reassuringly familiar.
In fact, the message still echoes the famous advice from Michael Pollan in his book Food Rules:
“Eat food. Not too much. Mostly plants.”
Let’s break down what the new food pyramid really means — and how protein, fibre, fats, and whole foods all fit together.
What Has Changed in the New Food Pyramid?
The redesigned pyramid places stronger emphasis on:
Whole foods
Higher daily protein intake
Dairy and healthy fats
Reduced ultra-processed foods
Higher Protein Recommendations
According to updated guidance:
Previous recommendation: 0.8 grams of protein per kilogram of body weight
New recommendation: 1.2–1.6 grams per kilogram of body weight
That’s a noticeable increase.
However, important advice remains the same:
Saturated fat should still be limited to 10% of daily calories
Aim for five servings of fruit and vegetables per day
Reduce grains to 2–4 servings daily, prioritising whole grains
So, it’s not about eating steaks at every meal — it’s about eating smarter.
How Do You Increase Protein Without Increasing Saturated Fat?
This is where whole foods become essential.
Susan Veldheer, Associate Professor at Penn State College of Medicine, explains that Americans already consume too much saturated fat. That means relying only on:
Red meat
Full-fat dairy
… is not the best strategy.
Instead, focus on:
Lean protein sources
Plant-based protein
Minimising ultra-processed foods
What Are Ultra-Processed Foods?
Ultra-processed foods are industrially manufactured products made mainly from refined ingredients and additives.
Examples include:
Fizzy drinks
Crisps
Biscuits and sweets
Processed meats
Frozen ready meals
These often contain:
High saturated fats
Added sugars
Artificial additives
Low fibre
If you want more protein without harming heart health, reducing these foods is key.
How Much Protein Do You Actually Need?
Angelina Sickora, a registered dietitian at Penn State Health St. Joseph Medical Center, reminds us that dietary guidelines are a framework — not a one-size-fits-all prescription.
Protein needs depend on:
Age
Medical conditions
Medications
Activity levels
Weight goals
The truth?
Most Americans already get more than enough protein, even before the updated recommendations.
The real issue is where that protein comes from.
Best Protein Sources: Animal and Plant-Based Options
Protein is now added to everything — even cereal, coffee, and flavoured water. But more protein doesn’t always mean better nutrition.
Veldheer explains that both plants and animals contain amino acids — the building blocks of protein.
High-Quality Plant-Based Protein Sources
To keep saturated fat low, experts recommend prioritising:
Beans
Chickpeas
Lentils
Nuts and seeds
Quinoa
Soy products (tofu, tempeh)
But don’t forget — even everyday plant foods provide protein:
Leafy greens
Whole grains
Fruits
Why Whole Foods Are Better
While protein powders and supplements are popular, natural food sources are easier for the body to digest and free from unnecessary additives.
As Sickora puts it:
“You don’t need protein in your water. Water is for hydration.”
Whole foods give you:
Protein
Fibre
Vitamins
Minerals
No added sugars or artificial ingredients
Don’t Forget Fibre — The Missing Nutrient
While protein dominates social media trends, fibre is often forgotten.
Yet fibre is vital for:
Gut health
Blood sugar control
Heart health
Weight management
Unlike protein, most Americans don’t get enough fibre.
The solution? Eat more whole plant foods.
Simple Swaps That Increase Fibre
Eat an apple instead of apple juice
Choose whole grains instead of white bread
Pick whole fruit instead of fruit snacks
Buy beans instead of processed protein bars
Processing often removes fibre — whole foods keep it intact.
How to Shop the New Food Pyramid
Want to follow the new guidelines in real life? Start at the supermarket perimeter.
Step-by-Step Shopping Strategy
1. Begin with fresh or frozen fruit and vegetables
These form the base of your meals.
2. Add lean protein sources
Eggs
Fish
Poultry
Plant proteins
Moderate dairy
3. Choose healthy fats
Olive oil
Nuts
Seeds
4. Visit the centre aisles carefully
Look for minimally processed options:
Whole grains
Tinned beans
Tinned fruit in water or natural juice
Low-salt vegetables
Avoid products with long ingredient lists filled with additives.
The Real Message Behind the New Pyramid
Despite the increased protein focus, the new food pyramid is not about chasing trends.
It is about:
Balance
Whole foods
Reducing ultra-processed products
Combining protein with fibre-rich plant foods
Limiting saturated fat
In other words — the basics still matter.
The updated guidance reinforces a simple principle:
Eat real food. Prioritise plants. Balance your nutrients.
Protein has an important role, but it shares the plate with fibre, healthy fats, fruits, vegetables, and whole grains.
Key Takeaways
Protein recommendations have increased to 1.2–1.6 g/kg body weight
Saturated fat should remain under 10% of daily calories
Most people already consume enough protein
Focus on plant-based and lean sources
Fibre intake needs more attention
Whole foods should be the foundation of every meal
The 2025–2030 dietary guidelines are not a radical nutrition revolution. They are a gentle reminder to return to simple, balanced eating.
And perhaps that’s exactly what many of us need.
Sources
2025–2030 Dietary Guidelines for Americans, U.S. Department of Agriculture
Expert commentary from Susan Veldheer and Angelina Sickora, Penn State Health
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