The Department of Agriculture turned its familiar food pyramid upside down, significantly revising the dietary guidelines used by schools, federal nutrition programs, and millions of Americans.
“These new guidelines are informed by the best and most reliable research on health and nutrition, particularly as it relates to the role of our diets in the prevalence of chronic disease in the country,” said Health and Human Services Secretary Robert F. Kenney Jr. [Press Conf.]
The new pyramid places greater emphasis on consuming protein and healthy fats while deemphasizing carbohydrates, especially in processed foods.
USDA unveils a new 'upside down' food pyramid on Jan. 7, 2026. Screenshot via The Epoch Times/USDA
“These guidelines replace corporate-driven assumptions with common sense goals and gold standard scientific integrity,” said Agriculture Secretary Brooke Rollins.
From ‘Limit’ to ‘Avoid’
Previous versions of the guide included advice to limit the intake of foods with added sugar. But advice to avoid the use of added sugar was given only to those caring for infants and children.
New guidelines are more direct: “Avoid sugar-sweetened beverages, such as sodas, fruit drinks, and energy drinks,” the guidelines state. The maximum per meal should be no more than 10 grams.
A teaspoon of sugar is about 4 grams.
There is also a stronger statement about alcohol: “Consume less alcohol for better overall health.”
“In the best case scenario, I don’t think you should drink alcohol,” said Dr. Mehmet Oz, administrator of the Centers for Medicare and Medicaid Services. “But it does allow people an excuse to bond and socialize, and there’s probably nothing healthier than having a good time with friends in a safe way.”
Focus on Protein
“The new framework centers on protein and healthy fats, vegetables, fruits, and whole grains,” Kennedy said, noting that proteins now appear at the wider, top end of the pyramid.
“The old guidelines had such a low protein recommendation that we are increasing that by 50 percent to 100 percent,” said Dr. Marty Makary, commissioner of the Food and Drug Administration. “Kids need protein.”
Makary said the rise in insulin resistance and whole body inflammation in children stems from a “protein-poor, micro-nutrient poor, ultra-processed, refined carbohydrate diet.”
Saturated Fats are Okay
While the new guide maintains the same recommended intake of saturated fats (10 percent of total calorie intake), it gives favorable mention to full-fat yogurt, whole milk, and cheese.
“You don’t need to tiptoe around fat and dairy. You don’t need to push low-fat milk to kids,” Dr. Makary said, adding that the focus is on getting more protein into the diet.
Healthy fats, including cheese, milk, and olive oil, appear near the wider end of the new food pyramid.
Taking on Corporate Interests
Kennedy said the new guidelines put an end to corporate influence over the American diet.
“Federal policy promoted and subsidized highly processed foods and refined carbohydrates and turned a blind eye to the disastrous consequences,” Kennedy said, asserting that this was done to protect corporate profits.
“The new guidelines recognize that whole, nutrient-dense food is the most effective path to better health and lower health care costs.”
—Lawrence Wilson
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