01/09/2026
💥Understanding the New “Eat Real Food” Pyramid
The updated food pyramid prioritizes the focus away from highly processed foods and places real, whole foods at the center of a healthy diet.
While the pyramid is new, it's certainly not new to us functional medicine practitioners that have historically recommended a similar model of 'common sense' eating.
I often call this 'eating as God intended us to eat.'
This model emphasizes food quality, balance, and variety.
Let’s break it down from the bottom up 👇
🌾 Whole Grains
Whole grains provide long-lasting energy, fiber and essential nutrients.
Examples include:
- Whole grain bread
- Brown rice
- Quinoa
- Whole grain pasta
Whole grains are rich in fiber, which supports digestion, helps regulate blood sugar, and keeps you feeling full longer.
Focus on complex carbohydrates, moderate portion sizes and balance with clean protein & healthy fats.
🥦🍅 Vegetables & Fruits
Make veggies in particular the star of the show when putting together your plate. This is the most colorful section of the pyramid.
I often refer to this as 'eating the rainbow'.
Vegetables and fruits supply:
- Vitamins and minerals
- Antioxidants
- Natural fiber
Aim for variety and color, including:
- Greens (kale, spinach & broccoli)
- Orange vegetables (carrots, squash)
- Fruits like apples, berries, bananas, and citrus
- Fresh, frozen, and minimally processed options all count.
Choose quality - avoid pesticides/chemicals as much as possible.
🥩🧀 Protein, Dairy & Healthy Fats
Choose quality sources & get in adequate amounts.
This group supports muscle health, bone strength, and overall metabolic function.
Includes:
- Proteins: wild fish, pasture raised poultry, grass fed beef, pasture raised eggs, raw nuts & seeds
- Dairy: quality yogurt and cheeses
- Healthy fats: olive oil, avocado, raw nuts and seeds
The focus is on quality —choosing clean proteins and healthy fats rather than heavily processed or fried foods.
🥑🥜 Healthy Fats Matter !!!
Healthy fats are no longer something to avoid. In moderation, they:
- Support brain health
- Help absorb vitamins
- Improve heart health
- Moderate inflammation
Think natural sources like quality olive oil, raw nuts/seeds, and wild fatty fish.
🧠 Key Message: Eat Real Food
The main idea of this pyramid is simple:
✔️Choose foods that look close to how they come from nature.
✔️Limit ultra-processed foods.
✔️Focus on balance, not perfection.
✔️There’s no “forbidden” food—just smarter, more mindful choices. *Minus food allergies or sensitivities*
✅ Takeaway:
A healthy diet doesn’t have to be complicated. By building meals around complex carbs, plenty of fresh vegetables, some fruit, and adequate amounts of clean protein and healthy fats, you support long-term health in a sustainable way.
Yes, there can be individual nuances depending on the person but for most, this is going to be a pretty solid, uncomplicated approach and a great starting point.
Image credit: eatrealfood.gov
