14/01/2026
My take on the new food pyramid:
✅️ The graphic representation of the Eat Real Food pyramid is far more chaotic, abstract and confusing than the My Plate model that preceded it. It is also not very considerate of the social determinants of health and access to food which is a real problem for many, both in South Africa and globally.
✅ ️Many of the “new” dietary guidelines are actually the same as previous versions. They still recommend a diet low in saturated fats (less than 10% of total calories to be exact), but the guidelines recommend cooking with butter and beef tallow, and the graphic prioritises animal sources of protein and fat, particularly red meat, 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 kilogram of body weight per day is supported by latest research), but we should be aiming for plenty of high fibre, nutrient rich plant-based sources too. Hello beans, lentils, chickpeas, soy! Thankfully, plant fats are better represented than the plant proteins on the pyramid, but the guidelines on fats are quite contradictory.
✅ ️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. 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.
✅️ While it is well intended that sugar sweetened beverages and sugar sweetened ultra-processed foods 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 2 years, and then start allowing small amounts of exposure thereafter, alongside balanced meals.
✅ ️The guidelines to limit sodium and improve gut health are great. While the focus is 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.
✅ ️The heavy emphasis on body size is harmful. There is already so much stigma associated with different body sizes and there are a multitude of factors that determine each individuals weight and build. A larger body does not always equal an unhealthy one, and vice versa.
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.
