By Candice Lombardi
For years, the Federal Department of Agriculture issued guidelines that urged Americans to eat more fruits, vegetables, fiber, and grains and to limit fat intake. But in January, under the guidance of U.S. Secretary of Health and Human Services Robert F. Kennedy Jr., a new “food pyramid” was issued and it’s challenging some long-held beliefs about healthy eating.
The new guidelines are receiving mixed reviews from local nutritionists, with some experts warning they may lead to confusion about what people should be eating.
This new advice, which replaces the MyPlate visual — a simple image many found practical and easy to follow — with an upside-down food pyramid. MyPlate has been used since 2011, and the pyramid does away with it.
The updated pyramid gives top billing to animal proteins, full-fat dairy, and healthy fats, while urging Americans to reduce sugar, refined carbohydrates, and highly processed foods. According to the USDA, the redesign is intended to help Americans refocus on metabolic health — but some experts question whether the message is clear.
“There are inconsistencies that aren’t clearly addressed, which raises a lot of questions,” said Rye resident and registered dietitian and nutritionist Malina Malkani. She said the new guidelines have sparked widespread discussion among her clients, colleagues, and on social media.
She said the pyramid’s visual emphasis on animal protein, full-fat dairy, and fats doesn’t fully align with the written guidelines, which still recommend balancing animal and plant proteins and limiting saturated fat. Animal-based eating can pose health concerns for some and may be financially or culturally unrealistic for many families, she said.
Joy Bauer, former Rye Brook resident and Today show nutrition and healthy lifestyle contributor, agrees, emphasizing you can “cover all your bases” with plant proteins. Foods like lentils, beans, edamame, quinoa, nuts, and seeds provide protein along with fiber, vitamins, minerals, and antioxidants.
Despite the pyramid’s increased emphasis on animal protein — rather than on plant-based options — Bauer urges clients to focus on protein quality rather than source. “It really comes down to what makes you feel your best,” she said. Protein helps you maintain muscle, support metabolism, and promote fullness — especially as you age. For those who include animal protein in their diets, Bauer recommends choosing options lower in saturated fat, such as skinless poultry, fish and seafood, eggs, and lean cuts of beef and pork.
The renewed focus on full-fat dairy and healthy fats has also sparked debate. The old guidelines minimized consumption of full-fat dairy — or urged avoiding it completely. The new one recommends three full-fat dairy servings a day.
Bauer urges caution but said that our attitude toward fat could use some adjustment. “The pyramid many of us grew up with treated fat like something to fear,” she said. “Healthy fats — in moderation — support nutrient absorption, immune function, and hormone health. And they also make food taste good.” Bauer favors cooking with olive oil and avocado oil but cautions that full-fat dairy is more calorie-dense and not ideal for everyone, particularly those managing weight. “Adding fat isn’t a free-for-all,” she said. “Calories still count.”
The pyramid’s emphasis on fruits and vegetables, which now sit at the top of the inverted pyramid, is welcome news, experts agree. Bauer said research consistently links higher produce intake with better health and longevity. Malkani is a proponent of “eating the rainbow,” especially for children. That approach encourages nutrient diversity, exposure to different flavors and textures, and a healthier relationship with food — without labeling foods as “good” or “bad.”
Where they were once at the top of the pyramid, whole grains now sit at the bottom, which Malkani said may confuse consumers. Though it is pictured near the bottom, the written guidelines recommend two to four daily servings of grains. Whole grains remain an important source of dietary fiber for both children and adults, yet nearly 95 percent of Americans do not meet recommended fiber intake. Bauer suggested that the pyramid’s placement may be intended as a portion-size reminder. “Even high-quality carbohydrates benefit from a reality check when it comes to portions,” she said.
The guidelines also stress limiting sugar, recommending that children under 10 avoid it entirely. While reducing added sugar is important, Malkani cautions that complete avoidance oversimplifies the issue. “Feeding children isn’t just about nutrients,” she said. “The psychology of food matters, too. Overly rigid rules can backfire and increase fixation on sweets.”
The revised guidelines carry real-world implications, Malkani said, as they influence federal nutrition programs such as school meals. While encouraging more whole, nutrient-dense foods is a positive step, she added that the lack of a clear definition for “highly processed” foods makes implementation challenging. For example, are frozen blueberries — which are technically processed — not real food?
Although Americans are advised to avoid ultra-processed foods, Bauer noted that not all processed foods are unhealthy. “Some are incredibly helpful, nutritious, and realistic for everyday life,” she said. Options like frozen vegetables, hummus, salsa, canned beans, whole-grain cereals, tortillas, crackers, and packaged nut mixes are convenient options and good examples of healthful, but processed foods. Ultimately, Malkani said, the new recommendations are meant to guide — not dictate — and nutrition is never one-size-fits-all.
Bauer agrees. “If you can make just one change, add a fruit or vegetable to every meal,” she said. “It boosts flavor, color, volume, and nutrition without making you feel deprived. Small, smart shifts like that can make a real difference.”
