14/01/2026
My take on the new American food pyramid:
Although we have our own set of guidelines in South Africa (known as the South African Food-Based Dietary Guidelines), social media is buzzing with the new American guidelines and they are therefore having a global impact and worth discussing.
✅️ Many of the “new” dietary guidelines are actually the same as previous versions. For the most part, they are great, suggesting the consumption of more protein, dairy, vegetables, fruit and "healthy" fat, and less sugar, salt and ultra processed food. There are, however, some issues and contradictions within the guidelines as well as between the text and graphic representation, which I will get to.
✅️ The Eat Real Food pyramid is far more chaotic, abstract and confusing than the My Plate model that preceded it. It is not very considerate of the social determinants of health and access to food either, which is a real problem for many, both in South Africa and globally. Because the vast majority of people will only look at the pyramid and not read the guidelines, it needs to be clear and accurately represent the latest research.
✅️ The guidelines still recommend a diet low in saturated fats (less than 10% of total calories), but then they recommend cooking with butter and beef tallow, and the graphic prioritises animal sources of protein and fat, particularly red meat (all saturated sources), with virtually no representation of plant-based protein sources. Yes, meat is a great source of protein and we absolutely need to be consuming enough (the updated recommendation of 1.2 to 1.6g of protein per kg of body weight per day is evidence based), but we should be aiming for plenty of high fibre, nutrient rich plant-based sources too. Hello beans, lentils, chickpeas and soy! While this is seen in the text, it is barely represented on the pyramid. Thankfully, plant fats are seen there. It is just misleading to label saturated fats as healthy when so much research shows their strong connection to cardiovascular disease, amongst others.
✅️ In general, there are not really enough sources of carbohydrates (our primary source of energy) and fibre rich foods represented on the graphic. So many people already demonise and fear carbs, and this isn’t going to help. Wholegrains, which are an excellent source of fibre, energy and micronutrients, have been demoted to the very bottom of the pyramid, and we have already covered legumes. The fibre requirement for adult women is 25g/d, and for men is 38g/d. At least fruits and veggies, another great source of fibre, energy (primarily from the fruits and starchy veg) and micronutrients, are more abundant on the graphic. It's just a pity that the guidelines only suggest 3 servings of veg per day.
✅️ While it is well intended that highly processed foods, added sugars and refined carbs are discouraged in the guidelines and not represented on the pyramid, suggesting a complete avoidance is neither realistic nor necessary for good health. Moderation is key. Furthermore, the advice to avoid non-nutritive sweeteners (alongside artificial flavours, preservatives and food dyes) contradicts current research showing their safety when consumed in “normal” amounts. Delaying exposure of added sugar to children until 10 years is also too extreme, and will likely lead to restriction-driven obsessions and make it harder for them to learn self-regulation supportive of a healthy relationship with food. It is advised to avoid added sugar until 4 years, and then start allowing small amounts of exposure thereafter, alongside balanced meals. Thankfully the rest of the guidelines on infancy, childhood and adolescence are great.
✅ ️The guidelines to limit sodium and improve gut health are good to see, as well as those on pregnancy, lactation, older adults vegetarians and vegans. While the focus on most of these is too small, it’s something.
✅️ The relaxing of alcohol guidelines is concerning, and what is written is not specific enough. The official recommendation is 1 unit per day for women and 2 units per day for men.
✅ ️There needs to be a consideration for the non-nutrition factors around eating, such as dining with others, eating slowly and mindfully and awareness of food marketing tactics.
While we definitely need general dietary guidelines to inform the public and form the basis of recommendations, nutrition is an individualized sport and it is always advised to chat to a Registered Dietitian if you have any specific conditions, concerns or questions.
