Does the phrase “the food pyramid” remind you of the triangle on the school’s cafeteria wall, the one that encouraged eating a lot of grains while limiting red meat and fats? For many people, it does, but the food pyramid from the 90s was retired nearly fifteen years ago.
In its place came MyPlate, a simpler visual guide that encouraged filling half your plate with mostly vegetables and some fruit, the other half with mostly grains and some protein, and adding low‑fat dairy on the side.
Now, the USDA is shifting once again, introducing a new food pyramid that has stirred up some controversy. This updated model emphasizes greater intake of protein and healthy fats while limiting sugar, grains, and highly processed foods.
Let’s look at how my beliefs align - or diverge - from these evolving perspectives.
Vegetables & Fruits
Produce is one thing that is consistently valued across the years; everybody agrees it contains many of the vitamins you need to thrive. In the past, I have recommended that 3/4th of our plate consist of vegetables at both lunch and dinner. I still think that is a good goal to aim for. I like the way the later models have evolved to focus on more vegetables than fruit, because even though the sugar in fruit is natural, it can still impact your blood sugar.
The new pyramid even recognizes the nuance of the types of fruits, which aligns with my thinking. For instance, berries are very low in sugar. You can eat a bunch of without a huge impact on your blood sugar. However, mangos can have 24-30g of sugar in them, which is the equivalent of 5-7 teaspoons of sugar. Mangos are rich in vitamins, minerals, and antioxidants, though. Being aware of this and enjoying high-sugar fruit in moderation may be the best choice.
I will add that eating protein and healthy fat alongside your fruit can help stabilize your blood sugar. So, pairing them with a handful of nuts or having them alongside your meal is a great way to enjoy them.
Protein
I am pleased that the new pyramid emphasizes protein, because every cell in our body contains protein. It is necessary to repair tissue, build muscle, regulate hormones, and promote immune function. Protein can also elevate your metabolic rate and help you feel full longer. Since the body does not store protein, it depends on our diet to provide adequate amounts.
The new food pyramid especially aligns with my perspective of getting your protein from a variety of sources, including red meat. For years, I have encouraged people to get their protein from eating the whole animal: nose to tail. This would include eating organ meat, which goes along with the USDA's principles but isn't specifically mentioned on the pyramid.
My biggest encouragement that is not covered in any of the previous models is to get the highest quality meat possible. This means understanding the tricky marketing. I know that everyone can not afford the highest quality; that’s okay. You will still get many of the benefits of eating meat.
Fat
I am also glad that the new guidelines encourage the consumption of healthy fats, including those from meat, eggs, and whole dairy.
Healthy fats help you feel full, maintain energy, stabilize your blood sugar, and help with insulin resistance. Eating healthy fat (like olive oil) with your salad or vegetables even allows your body to absorb more of the vegetables' nutrients. A lack of fat in your diet can actually lead to inflammation, fatigue, poor memory function, heart issues, dry skin, and other unpleasant symptoms.
One word of caution is that I have found many people do not tolerate dairy well, so make sure to pay attention to how it impacts your body. Some people notice digestive problems. For others, inflammation can be an issue, leading to pain or other unpleasant symptoms. But if your body tolerates dairy, you can feel good about using it in moderation.
Grains
I agree that grains are not as important as previously thought. Eating a lot of simple carbohydrates causes a sharp spike in blood sugar and insulin levels, which results in a sharp drop a few hours later. This triggers cravings, shakiness, and anxiety because the body is calling out for more sugar to balance those levels.
Another concern is that today’s commercial bread, cereals, and crackers are primarily made in bulk with lower-quality ingredients. Traditional bread was made with grains that were soaked and sprouted to make them easier to digest. It’s difficult to find that quality in modern processed foods.
I generally don’t recommend cutting them out of the diet completely, especially for children. However, getting a majority of your carbs from vegetables is a great idea. Pairing them with some healthy fat and protein will also help your blood sugar remain stable.
Processed Food and Sugar
You may be surprised to read the ingredient lists on processed food. Most are made with low-quality ingredients that can lead to inflammation, digestive issues, unstable blood sugar, and other unpleasant symptoms. This is even an issue for products that are marketed as “healthy.”
Nutrient-dense foods made with simple, real-food ingredients are the best choice. Look up the ingredients you do not know and see if they are something you want to put in your body. Quality ingredients not only are beneficial for long-term health; they can also help you have more energy, increase your sleep quality, and feel better overall now.
Simple Way to Shop
One of the simplest ways to evaluate a food is to consider whether it would have been found in your great-great-great-grandmother’s kitchen. She did not have access to highly processed foods; the ingredients were closer to their natural state.
Another thing to consider is whether it can be found in nature or grown on a farm. It is a good sign if it was once alive. With animal products, it is helpful to think about how the animal was raised. A more natural environment where animals can roam and eat quality food will result in healthier meat.
Let me know if you have any questions about the new food pyramid. It may be different than what you have been taught, but there is a lot of merit to it!
Dr. Jamie
P.S. Here is a little look at the history...
