New food pyramid flips grains to the bottom — see how this change affects what you should put on your plate today

The United States has announced a sweeping revision of its national dietary guidelines, marking one of the most significant changes to federal nutrition advice in decades. Unveiled on Wednesday by the Trump administration, the updated guidance places greater emphasis on protein, full-fat dairy and certain fats, while tightening restrictions on added sugar and processed foods. Grains, long positioned as the foundation of a healthy diet, have been scaled back.

Issued jointly by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), the guidelines underpin federal nutrition programmes, including school meals that serve nearly 30 million children. They also influence broader public health messaging and disease prevention strategies across the country.

Alongside the updated recommendations, the federal government has brought back the traditional food pyramid graphic, which was retired in 2011. However, the revived version reverses the structure that guided American eating habits for decades.

In the new inverted pyramid, foods encouraged for frequent consumption — including protein sources, dairy, healthy fats, fruits and vegetables — appear at the top. Grains, which once dominated dietary advice, are now placed at the bottom to signal more limited intake.

White House Press Secretary Karoline Leavitt said the changes align with the administration’s broader health strategy under President Donald Trump. Health Secretary Robert F Kennedy Jr described the update as “the most significant reset of federal nutrition policy in history,” adding that his message was simple: “eat real food.”

One of the most notable shifts in the revised guidelines is the sharp increase in recommended protein intake. Adults are now advised to consume between 1.2 and 1.6 grams of protein per kilogram of body weight each day, up from the long-standing benchmark of 0.8 grams.

The guidance also states that protein can be prepared using “salt, spices, and herbs” if desired. This represents a clear departure from earlier models, where protein appeared only modestly in dietary advice and was not listed as a standalone category until 2011.

The updated guidelines also reverse decades of messaging around dairy consumption. Instead of low-fat or fat-free options, Americans are now advised to consume three servings of full-fat dairy daily. Kennedy has criticised earlier low-fat recommendations as outdated and has publicly voiced support for saturated fats, although the numerical limit on saturated fat intake remains unchanged at less than 10 per cent of daily calories.

The new dietary guidance adopts a far stricter stance on sugar. It states that “no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet.” If consumed at all, added sugars should be limited to no more than 10 grams per meal.

This represents a departure from earlier advice, which allowed limited sugar intake within daily calorie thresholds. The updated approach reflects growing concern over links between sugar consumption and chronic disease.

The guidelines also discourage foods and beverages containing artificial flavours, dyes and low-calorie sweeteners. While highly processed foods are strongly discouraged, federal agencies have acknowledged that a formal definition of “ultra-processed” foods is still under development.

Alcohol guidance has also changed. Instead of specific daily limits, the new advice simply recommends that adults “consume less alcohol for better overall health.”

Medical organisations have offered mixed responses. The American Medical Association praised the guidelines for recognising food as a tool for improving health, while the American Heart Association welcomed the focus on fruits, vegetables and sugar reduction but warned about potential increases in sodium and saturated fat intake.

The changes are already placing pressure on food and beverage companies, particularly those selling sugary and processed products. Industry groups have pushed back, while some manufacturers have begun reformulating products to reduce artificial ingredients.

The dietary overhaul forms part of the Trump administration’s “Make America Healthy Again” initiative, which also aims to reduce healthcare costs and reshape federal food programmes, including school meals. Officials say the revised guidelines are grounded in science and intended to improve long-term public health outcomes as they are rolled out nationwide.