New, upside-down food pyramid released

The updated pyramid is an inverted triangle. The largest part is made up of protein, dairy, fruits, vegetables and what the guidance describes as “healthy fats.” At the bottom is a smaller tip that includes whole grains, like bread and rice.

The new 2025-2030 guidance emphasizes protein, nearly doubling what was recommended in the last version of U.S. dietary guidelines. It advises dairy consumption, including full-fat options, as a source of protein and healthy fat. Other good sources of fat, the guidance says, include avocados, olives, eggs, olive oil, butter and beef tallow.

A variety of fruits and vegetables are important, the guidelines say, and should be consumed throughout the day.

People should eat between two and four servings of whole grains a day, depending on their caloric needs, with an emphasis on fiber-rich options. It advises “significantly” reducing processed carbs like white bread, flour tortillas and crackers.