The American Food Pyramid Is Back — and It’s Been Flipped Upside Down

The American Food Pyramid has officially returned, replacing the 2011 MyPlate guidelines — and yes, it’s been flipped upside down, just as South Park once predicted. Even more surprising? Much of the outdated advice we’ve spent decades pushing back against is finally gone. The era of high-carb, low-fat, ultra-processed food guidance appears to be ending, replaced by a refreshingly simple message: eat real food. We couldn’t be happier.

For years at Chief, we’ve challenged nutrition dogma that encouraged refined carbohydrates, seed oils, and low-fat products loaded with sugar and additives. Seeing the U.S. government now acknowledge many of those concerns feels like a major turning point — and a win for common sense and modern nutrition science.

One of the most significant and long-awaited changes is the recognition of red meat as a healthy, nutrient-dense, and superior source of protein. The new guidelines also support cooking with traditional fats like beef tallow and butter, and encourage the consumption of full-fat dairy. After years of claims that red meat is unhealthy, bad for gut health, or inherently carcinogenic, this shift is both validating and overdue.

If you don’t feel like digging through the entire Realfood website, here are the key takeaways from the updated guidelines.

Protein Comes First

Protein is now front and centre. The recommendation is to prioritise protein at every meal and aim for 1.2–1.6 grams of protein per kilogram of body weight per day — roughly double the previous recommendation of 0.8g/kg. Animal protein is clearly recognised as superior to plant protein due to its bioavailability and micronutrient density, providing essential vitamins and minerals alongside high-quality amino acids.

Full-Fat Dairy Makes a Comeback

Low-fat dairy products are officially out. The new guidelines recommend full-fat dairy with no added sugars, calling out the issues with low-fat yoghurts and dairy products that compensate with sugar and artificial additives. Full-fat dairy is recognised as an excellent source of protein, healthy fats, calcium, and fat-soluble vitamins, with a recommendation of three servings per day.

Vegetables and Fruits — Whole and Simple

The advice here is refreshingly straightforward: three servings of vegetables and two servings of fruit per day, focusing on whole, minimally processed forms rather than juices or refined products.

Fats: Back to Traditional Sources

Healthy fats are encouraged from whole foods such as meat, seafood, eggs, nuts, seeds, olives, avocados, and full-fat dairy. Seed oils are no longer the default recommendation for cooking. Instead, the guidelines suggest using olive oil, butter, or tallow. While saturated fat intake should remain below 10% of daily calories, it is no longer portrayed as something to avoid entirely.

Fewer Grains, Less Processing

Perhaps one of the biggest changes is the reduction in grain recommendations — from 6–11 servings per day down to just 2. The focus is firmly on whole grains, with a strong emphasis on limiting refined carbohydrates such as white bread, packaged breakfast cereals, tortillas, and crackers.

Ultra-Processed Foods and Added Sugars: Strongly Discouraged

Ultra-processed foods, added sugars, and artificial additives are now clearly identified as foods to avoid or significantly limit. The guidelines encourage consumers to become “pack-flippers,” checking ingredient labels and steering clear of artificial flavours, petroleum-based dyes, preservatives, and non-nutritive sweeteners. Sugar-sweetened beverages like sodas, fruit drinks, and energy drinks are explicitly discouraged.

This is an area where we’re particularly proud of Chief — creating packaged products that are essentially real food in a packet, without harmful additives, is rare, and it’s something we’ve prioritised from day one.

Additional Recommendations We Love

Other notable recommendations include:

• Eating appropriate amounts based on age, sex, size, and activity level
• Choosing water and unsweetened beverages for hydration
• Limiting alcohol consumption
• Recommending meat across all age groups, including infants
• Supporting lower-carbohydrate diets for those with chronic illness

A dedicated focus on gut health, highlighting the role of whole foods, fermented foods, fruits, vegetables, and fibre in supporting a healthy microbiome — and noting that ultra-processed foods can disrupt this balance

A Note on Australia

Meanwhile, the Australian Guide to Healthy Eating still heavily features grains, recommending around six servings per day, making them the largest portion of the plate. Seed oils remain the recommended cooking fats, and reduced-fat dairy is still promoted. We can only hope it doesn’t take another decade for Australia to follow the science-based, real-food approach now embraced in the U.S.

Let’s hope common sense — and real food — continues to win.

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