The new US food pyramid prioritizes fruits, vegetables, and protein. Understand why.

O United States Department of Health and Human Services (HHS), together with Agriculture department (USDA), released the new Dietary Guidelines for Americans 2025–2030, which bring about the biggest change in dietary recommendations in decades. Under the leadership of the Secretary of Robert F. Kennedy Jr. HealthThe guidelines revive the use of the food pyramid — now in an inverted version — and adopt as their central motto the encouragement of consuming "real food." See below for all the details:

What is the food pyramid?

The food pyramid is a graphic model created to guide the population on how to organize their daily diet in a balanced way. It represents food groups at different levels, indicating which should be consumed in greater quantities and which should appear in moderation on the plate. Historically, this instrument has been adopted by governments and health institutions as an educational tool, especially in schools and public campaigns.

The traditional logic of the food pyramid has always placed the most frequently consumed foods at the base and those requiring greater caution at the top. However, over time, it has undergone revisions as new studies have emerged. Changes in lifestyle, consumption patterns, and the advancement of the food industry have led experts to question whether the classic model still reflects a truly healthy diet, opening space for new approaches and formats.

What changes with the inverted food pyramid?

A inverted food pyramid The guidelines presented in the US for 2025–2030 alter the hierarchy of food groups by placing fruits, vegetables, and proteins at the top of the visual model. In practice, this signals a higher priority for foods considered more nutritious and less processed, while reducing the prominence of refined carbohydrates in the daily diet.

Another important change is the more direct message against the consumption of highly processed and sugary foods. By inverting the pyramid, the US government reinforces the idea of ​​“eat real food"It highlights proteins, whole dairy products, natural fats, and vegetables as the basis of the diet, but it also generates debate about possible excesses, especially in the consumption of animal proteins and saturated fats."

Below is a brief summary of foods that are and are not recommended by... new food pyramid:

What to eat

• High-quality proteins in every meal, including beef, pork and poultry, fish and seafood, eggs and cuts with few additives.

• Plant-based proteins, such as beans, lentils, chickpeas, peas, soy, edamame, tofu, tempeh, nuts, seeds, and natural pastes.

• Fresh, whole fruits, consumed in their natural form, with a variety of colors and types throughout the day.

• A variety of vegetables, raw or cooked, prioritizing simple preparations and minimally processed foods.

• Frozen, dried, or canned vegetables are acceptable, provided they contain no added sugar, excess salt, or artificial preservatives.

• Whole dairy products without added sugar, such as whole milk, natural yogurt, kefir, cheeses, and curds.

• Natural fats found in foods, such as olive oil, avocado, olives, eggs, butter, and fats naturally present in meats.

• Use oils sparingly in food preparation, prioritizing options with essential fatty acids.

• Whole grains rich in fiber, such as brown rice, oats, barley, and other whole grains, in amounts adjusted to individual needs.

• Fermented foods, such as natural yogurt, kefir, kimchi, miso, and sauerkraut, to support gut health.

• Water is the primary source of hydration, along with unsweetened beverages such as teas and coffees.

What to avoid

• Ready-to-eat ultra-processed foods, such as chips, filled cookies, industrially produced cakes, sweets, sugary cereals, and frozen meals.

• Products with high levels of added sugars, including soft drinks, artificial juices, energy drinks, and processed desserts.

• Artificial and non-nutritive sweeteners, such as aspartame, sucralose, saccharin and similar sweeteners.

• Refined carbohydrates low in fiber, such as white bread, white rice, regular pasta, refined tortillas, and processed crackers.

• Foods high in sodium, especially processed meats, ready-made seasonings, store-bought sauces, and salty snacks.

• Products containing artificial colors, chemical flavorings, and synthetic preservatives.

• Deep-fried foods and preparations using reused oils

• Alcoholic beverages, which should be limited or avoided according to individual profile.

• Frequent consumption of products labeled as "diet" or "light" which, despite the appeal, are highly processed.

Comparison with the Brazilian Food Guide

O Food Guide for the Brazilian Population It adopts a different approach from the new food pyramid in the United States, although both share a central point: the advocacy of consuming unprocessed or minimally processed foods. In Brazil, the guide does not organize food into pyramids or rigid numerical goals, but proposes principles that guide more conscious food choices, valuing real food and traditional methods of preparation.

While the new US guidelines highlight proteins and whole dairy products as central elements of the diet, the Brazilian guide prioritizes the combination of basic foods from the national food pattern, such as rice and beans, fruits, vegetables, and greens. Carbohydrates, especially whole grains and minimally processed foods, continue to play an important role in the Brazilian model, unlike the inverted pyramid of the US, which reduces this prominence.

Another relevant difference lies in how each document treats meats and fats. Brazilian guide The US food pyramid recommends moderation in meat consumption, especially red and processed meats, and emphasizes the balanced use of oils, fats, and salt in meal preparation. However, the new US food pyramid adopts a more permissive approach regarding natural fats and encourages a higher intake of protein, which has generated debate among experts about cardiovascular and metabolic risks.

Furthermore, the Brazilian Food Guide It broadens the concept of healthy eating by going beyond nutrients. It considers the social and cultural context of meals, encouraging more cooking, eating together, and avoiding the frequent consumption of ultra-processed products. In this sense, the Brazilian model is seen as more comprehensive, while the new food pyramid in the United States focuses more directly on nutritional composition and the reorganization of food groups.

What is your opinion about the new US food pyramid? Tell us in the comments below!

See also:

Source: USDA

reviewed by Gabriel Princessval in 12 / 01 / 2026