New food pyramid encourages Americans to ‘eat real food’ like meat, dairy

Federal officials have unveiled new U.S. dietary guidelines that prioritize red meat, dairy products and vegetables, flipping the traditional food pyramid on its head.

“My message is clear: Eat real food,” Health and Human Services Secretary Robert F. Kennedy Jr. said during a White House briefing on Wednesday.

“American households must prioritize whole, nutrient-dense foods — protein, dairy, vegetables, fruits, healthy fats and whole grains — and dramatically reduce highly processed foods,” Kennedy said in a news release on the changes.

The new guidelines also call for people to eat less added sugar.

U.S. dietary guidelines are revised every five years and were last updated in 2020. A previous nutrition advisory panel was dismissed and a new one was named to create the guidelines.

The guidelines “are the foundation to dozens of federal feeding programs, and today marks the first step in making sure school meals, military and veteran meals, and other child and adult nutrition programs promote affordable, whole, healthy, nutrient-dense foods,” the Department of Health and Human Services said.

Christopher Gardner, director of nutrition studies at the Stanford Prevention Research Center and a professor of medicine at the university, said in a statement that the new guidelines reaffirm some core principles of nutrition but also “fall short of translating nutrition science into clear, coherent and equitable guidance.”

The new guidelines over-emphasize protein and downplay the importance of fiber, Gardner, who did not serve on the advisory panel, said. Suggestions about saturated fats and processed foods are unclear, he said.

Gardner said the advisory panel also had conflicts of interest with meat, dairy and other industries.

Here’s what to know:

What are the changes to dietary guidelines?

The new guidelines for 2026 prioritize protein at every meal, and promote full-fat dairy products with no added sugars. They also suggest eating whole vegetables and fruits throughout the day.

“Incorporate healthy fats from whole foods such as meats, seafood, eggs, nuts, seeds, olives and avocados,” the guidelines said.

The dietary guidelines suggest sharply reducing refined carbohydrates, highly processed foods and added sugars.

The policy also suggests drinking water and limiting alcohol consumption.

The new guidelines include a revised food pyramid placing proteins, vegetables, fruits, dairy and “healthy fats” at the top of the chart.

Whole grains are now at the bottom of the pyramid.

Why were dietary guidelines changed?

Kennedy said the changes are aimed at improving the health of Americans.

“These new guidelines will revolutionize our nation’s food culture and make America healthy again,” he said.

A video announcing the changes said America faces “a full-scale health emergency,” with more than 70% of adults overweight or obese.

Agriculture Secretary Brooke Rollins said in the news release that the policies also prioritize products from farms and ranches over highly processed foods.

“At long last, we are realigning our food system to support American farmers, ranchers, and companies that grow and produce real food,” Rollins said. “Farmers and ranchers are at the forefront of the solution, and that means more protein, dairy, vegetables, fruits, healthy fats, and whole grains on American dinner tables.”

What do experts say about new dietary guidelines?

The American Medical Association praised the changes, and said they spotlight “the highly processed foods, sugar-sweetened beverages, and excess sodium that fuel heart disease, diabetes, obesity, and other chronic illnesses.”

The association said the new guidelines affirm that “food is medicine.”

Stanford University’s Gardner said the guidelines “appropriately reaffirm” broad consensus on several core principles, like eating more vegetables and fruits. But he said the biological and cultural diversity are insufficiently addressed. He said approximately 75 percent of the globe is lactose intolerant, making the guidelines’ focus on dairy “concerning.”

“This raises serious questions about whether the guidelines adequately reflect the needs of diverse populations, particularly those without northern European ancestry,” Gardner said.

The American Heart Association commended the new guidelines for emphasizing “vegetables, fruits and whole grains while limiting consumption of added sugars, refined grains, highly processed foods, saturated fats and sugary drinks.”

But the association also expressed reservations about suggestions involving salt and red meat, which can drive up cardiovascular risks. The association also advises people to consume low-fat or fat-free dairy products, rather than whole milk.

This story was originally published January 8, 2026 at 11:18 AM with the headline "New food pyramid encourages Americans to ‘eat real food’ like meat, dairy."