The New Food Pyramid: Upside down!
Every five years, the US government updates our dietary guidelines (DG). Most athletes (and the general population) could care less about them. This year, the release of the newly revised (but retired since 2005) upside-down Food Pyramid is getting lots of media coverage. Even my clients are asking me with raised eyebrows, “Should I pay attention to these nutrition recommendations?” My answer: Not all of them! The nutrition guidelines are for the average American, not athletes. This article offers a perspective on the good, bad, and the ugly of the 2025-2030 version.
The Ugly. Traditionally, a very carefully selected Dietary Guidelines Advisory Committee (DGAC) without ties to the food industry reviews all current nutrition research and then makes unbiased recommendations based on the latest science. These recommendations impact what gets served in federal food assistance programs (WIC, school lunch, SNAP, military meals), as well as influence products made by the food industry. The DGAC submits their meticulously researched report to the Department of Health and Human Services (HHS) and the USDA.
This year, their report got pushed aside by a hand-picked group of people, with 5 of the 10 linked to the beef, pork, dairy, and other food industries. They rapidly put together their supposedly “better” set of guidelines, some of which disregarded long-accepted science. For example, the saturated fat in beef tallow is not heart-healthy! The ugliest part is the lack of transparency about who made the recommendations, their disregard for science, as well as their lack of focus on the health and environmental benefits of a plant-based diet. References to cultural foods (such as beans & rice, tortillas) have been removed.
The Bad: Of primary interest and potential negative impact to athletes is the placement of grains at the bottom point of the pyramid (eat less) and meats/animal protein at the top (eat more). For athletes who train hard, a diet low in breads, cereals, and grain foods provides inadequate carbohydrate to fuel-up and refuel muscles.
The placement of meat at the top of the Pyramid suggests we focus on a protein-rich diet. Most athletes (and Americans) already eat too much protein. Eating more protein (that easily displaces carbs) is a recipe for needless fatigue. While the intended message is to fill up on protein, not refined grains, the new Pyramid visually downplays grains, which can reduce the intake of not only muscle-fuel but also fiber, a much-needed nutrient.
Eating generous portions of meat can simultaneously lead to consuming more saturated fat. The saturated fat in red and processed meat has strong links to heart attacks and strokes. Yes, even athletes develop heart disease! Promoting beef and processed meats is not going to make America healthier. We want to eat more plant-based proteins (beans, legumes, nuts), whole grains, and plant oils (olive, canola) to lower our risk of developing heart disease and pave a path towards longevity. A plant-forward approach is supported by most health organizations, including the American Heart Association. Think Mediterranean Diet and The Healthy Eating Plate
In contrast to the visual Pyramid, the written summary of the 2025-2030 DG does retain some of the previous recommendations, such as to limit saturated fat to <10% of daily calories. But they also recommend eating butter and beef fat—”real foods” that are dripping in heart-unhealthy saturated fat. That’s contradictory!
Indeed, more research is needed to examine the health impact of different saturated fats (i.e., tallow vs. butter). Emerging data suggest dairy fat is less health-harmful than meat fat, though olive oil remains better than butter. And yes, canola oil (a maligned seed oil) is a heart-healthy choice, despite what you may have heard about seed oils.
The Good: The message to Eat more real food is a good, clear message and is nothing new. It supports previous guidelines to limit refined grains, added sugars, and highly processed foods, especially those with additives, preservatives, and artificial colors. Previously, the DG allowed for up to 50% of grains to be highly processed (i.e., refined) because refined flour is enriched/fortified with iron, zinc & B-vitamins that reduce deficiencies and are beneficial for athletes (and everyone). For example, the addition of folic acid to white flour has prevented neural tube birth defects in babies. Additives like vitamins can be very beneficial!
Walking the Talk: A gap exists between the 2025-2030 DG and reality. Will the government provide the financial support and education needed to implement their new dietary recommendations? The new DG encourage home-cooked, made-from-scratch real foods. That is a good goal, but lofty for athletes (and school lunch programs) with limited cooking skills, lack of time to cook, and tight food budgets. Are we really expected to stop buying commercial (ultra-processed) whole wheat bread?
The new Dietary Guidelines failed to tackle an ongoing problem: the need for a definition of processed/ultra-processed food that is based on nutrient density, not just degree of processing. For example, commercial whole wheat bread and peanut butter meet the definition of ultra-processed—yet they are positive additions to a sports diet. Chips, candy, soda need to be the bigger focus in the war on processed food.
Final comments: Enjoyment of positive foods (fruits, veggies) is not mentioned; avoidance of negative foods (sugar, processed foods) is highlighted. Ideally, food should be one of life’s pleasures. Ideally, DG nudge all Americans to improve health by choosing yummy-healthy foods.
Genetics also impacts health, so all diet guidance needs to be personalized. One size does not fit all. Your best bet: Consult with a registered dietitian (RD), not just the DG, to resolve your What should I eat? confusion. May you enjoy a diet that enhances both health and performance.
Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource. For more information, visit NancyClarkRD.com and for food facts, Academy of Nutrition & Dietetics Fact Checks.
Sidebar:
The 2025-2030 Dietary Guidelines: A bit of what’s new:
Avoid ((not just “limit”) added sugar for children under 11 years
Avoid sugar sweetened beverages
Avoid more than 10 grams of added sugar per meal for adults
Avoid highly processed foods that are salty or sweet
Eat more protein, targeting 1.2-1.6 g/kg body weight (was 0.8 g/kg)
Drink whole milk (with no added sugar, i.e., no chocolate milk);
Eat full-fat cheese and yogurt
Limit whole grains to 2-4 servings per day (had been eat at least 6 (1-ounce) servings)
Consume less alcohol (the limit of 1 drink/day for women; 2 drinks/day for men was removed)