RFK Jr. finally released the new Dietary Guidelines for Americans as part of his Make America Healthy Again Initiative. And a lot has changed. It has essentially inverted past models, putting the spotlight on protein and moving grains to the bottom.
There’s also a heavy push on whole foods while mitigating processed foods, refined products, added sugar, and a variety of additives. So, is the new MAHA Food Pyramid good?
This article will break it down as well as past models and determine if it’s a win for America’s Health.
Key Variables You Need To Know!
Visual nutrition guidelines began in 1992 with the Food Pyramid
In the past, emphasis has been put on grains while keeping proteins towards the bottom
The new nutritional guidelines prioritize protein, whole foods, and portion control
The new MAHA food pyramid adds greater emphasis on mitigating intake of processed foods, refined products, added sugar, and artificial fillers
The New U.S. Food Pyramid: Dietary Guidelines for Americans 2025–2030
Led by RFK Jr., the Make America Healthy Again movement has placed a strong emphasis on making real changes to the nutrition and health of the U.S. Population. The latest example of this is the new release of nutritional guidance for Americans.
On January 7, 2026, the U.S. Department of Agriculture and the U.S. The Department of Health released the newest version of the U.S. Dietary Guidelines for Americans, 2025–2030 (U.S. Department of Agriculture (U.S. Department of Agriculture, 2026).
This is the first revision seen in 15 years, replacing MyPyramid. Before we get into the changes, let’s look at the previous models of nutritional recommendations.
Food Pyramid Vs. MyPlate Vs. MyPyramid.
Nutritional guidelines set by the U.S. government date back to the early and mid-1900s.
However, these were relatively basic and lacked visual models, which the government considers really important for some reason.
Starting in 1992, this new MAGA food pyramid is essentially the 4th set of nutritional guidelines to use visuals.
The Original Food Pyramid (1992-2005)
Central components
A hierarchical pyramid showing which foods should be eaten most vs least
The base of the pyramid emphasized grains.
Fat was positioned at the top and discouraged.
Designed as a one-size-fits-all model for the general population
Suggestions and serving sizes
Grains: 6–11 servings per day
Vegetables: 3–5 servings per day
Fruits: 2–4 servings per day
Dairy: 2–3 servings per day
Meat/protein: 2–3 servings per day
Fats, oils, sweets: Use sparingly
Analysis: The original food pyramid put a heavy emphasis on carbs and failed to distinguish refined grains from whole grains. American families began to base their meals on grains, bread, pasta, and other starchy foods with very little protein.
MyPyramid (2005-2011)
Central components
Replaced horizontal layers with vertical colored bands
Introduced personalization based on age, sex, and activity level
Added a physical activity icon (steps on the pyramid)
Shifted from “servings” to ounces and cups
Suggestions and serving sizes
Grains: 6–8 oz-equivalents per day (27%)
Vegetables: ~2.5 cups per day (23%)
Fruits: ~2 cups per day (15%)
Milk / Dairy: 3 cups per day (23%)
Meat & Beans (Protein): ~5.5 oz-equivalents per day (10%)
Oils: ~6 teaspoons per day
Physical activity: ≥30 minutes per day
Analysis: The major problem with MyPyramid was that it was confusing. It used odd measuring standards (i.e., equivalents) with little explanation. Other than that, the nutritional advice essentially stayed the same.
MyPlate (2011-2025)
Central components
A plate-based visual instead of a pyramid
Emphasized portion balance, not hierarchy
Divided meals into food groups rather than daily totals
Dairy is shown as a side item instead of part of the plate
Suggestions and serving sizes (daily totals behind the plate)
Grains-30 percent
Vegetables– 40 percent
Fruits- 10 percent
Protein- 20 percent
Analysis: There were some other specific guidelines, but essentially, the main goal was to simplify food selection. The idea is that people don’t have time or want to measure out their food every day. However, looking at the food sources made it easier. It also increased protein slightly.
What Changed With The New MAHA Food Pyramid?
A lot.
It essentially inverted the previous models, prioritizing protein and moving grains to the bottom.
The U.S. Department of Agriculture and the U.S. Department of Health and Human Services (n.d.) suggest this new model is based on unbiased research and re-examining past studies.
Central Components of the New Pyramid
Instead of giving specific recommendations for each food group, it provides guidance by highlighting which foods to focus on.
In order of importance: Protein, dairy, healthy fats, vegetables, fruits, grains
Places heavy emphasis on promoting whole, minimally processed foods as the core of a healthy diet.
Distinguishes whole foods from ultra-processed foods.
Distinguishes healthy fat from unhealthy fats
Distinguishes whole grains from refined carbs
The guidelines stress three broad themes:
Prioritize high-quality protein at every meal.
Increase consumption of vegetables, fruits, and whole foods.
Reduce intake of highly processed foods, added sugars, and refined carbohydrates.
Suggestions & Serving-Level Guidance
Unlike previous models, the new guidelines provide food-pattern targets and specific directions, rather than a simple plate or pyramid. It has several main sections.
Eat the Right Amount for You
Eat the appropriate amount of calories for you, depending on your weight, BF%, and physical activity level.
Pay attention to portion sizes.
Make hydration a focus.
Protein
Increased protein intake to 1.2–1.6 grams per kilogram of body weight per day.
Focus on baked, broiled, roasted, stir-fried, or grilled cooking.
Consume a variety of quality animal proteins as well as plant-based proteins.
Dairy
3 servings per day as part of a 2,000-calorie pattern.
Include full-fat products for the healthy fats and vitamins.
Vegetables & Fruits
Vegetables: ~3 portions per day
Fruits: ~2 portions per day
Focus on eating whole fruits and vegetables.
Limit fruit juice
Frozen or canned products with limited sugar can be used if needed.
Whole Grains
2–4 servings of whole grains per day
Prioritize fiber-rich (i.e., Barley, oats, whole wheat, quinoa, brown rice)
Reduce intake of refined carbohydrates.
Healthy Fats
Emphasize fats from whole foods (nuts, seeds, olive oil, avocados, eggs)
Use oils with essential fatty acids (olive oil, butter, or beef tallow)
Keep saturated fat ≤10 % of calories.
Gut Health
Include vegetables, fruits, fermented foods (e.g., sauerkraut, kimchi, kefir, miso), and high-fiber foods to support your gut’s microbiome.
Limit Highly Processed Foods
Limit intake of artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners (aspartame, sucralose, saccharin)
Avoid sugary drinks (sodas, fruit drinks, and energy drinks)
Keep daily intake of added sugar to 10g or less.
Added Sugars & Alcohol
Alcohol consumption is recommended to be reduced.
Sodium
No more than 2,300 mg per day
Is The New MAHA Food Pyramid Good?
Compared to the previous systems, we definitely think so. It has many positive changes, many of which we’ve written about before and emphasized. The primary three are;
1. Promoting High Protein Diets: We have promoted high protein diets forever and believe it should be the focal point of your meal, not carbs. High-protein diets have repeatedly been found to be effective for weight loss, muscle strength, and overall health (Jäger et al., 2017).
While we actually suggest more, especially for athletes, giving protein priority is awesome.
2. Promoting Whole Foods: The biggest change people need to make to their diet is to start to prioritize whole foods. This ensures you get sufficient amounts of all your micronutrients (vitamins & minerals) but also fills you up.
Plus, many people naturally eat fewer calories and lose weight because it allows for much more volume (Hall et al., 2019).
In the past, we have suggested the 80/20 diet: get at least 80% of your diet from whole foods and allow up to 20% of processed foods.
3. Providing More Nuance on Foods: Not all carbs are the same, nor are fats. The same with cooking methods. This is important for the population to understand.
Are There Criticisms Of The MAGA Diet?
There will always be people who criticize diets. Some of the common complaints, with rebuttals, are;
1. Emphasizes Animal Products- Of course, vegans and those who prefer plant-based diets won’t like it. This is inevitable
2. Is Too Idealistic. People claim it has too many specifics, such as not eating foods with dyes and fillers. In reality, this shows how accustomed we are to eating this. If it’s not mentioned, people will assume it’s not a problem
3. Promotion Of Full-Fat But Limit Saturated Fats. The MAHA pyramid promotes foods with saturated fats like dairy, red meat, butter, and tallow. However, it limits saturated fats to 10% which seems contradictory and confusing.
Conclusion:
These conversations will never be settled. However, we think most people would greatly benefit from following the primary principles:
Increase protein intake
Concentrate on whole foods
Reduce highly processed and fried foods.
Monitor calorie intake
What Does The New MAGA Food Pyramid Tell Us?
While we like a lot of what the new food pyramid says, there’s a larger issue to discuss.
When comparing the old vs. new models, the new MAHA pyramid is essentially an inverted Food Pyramid.
This begs the question: Is someone lying, being bribed, or did they really get it that wrong?
We’re not going to get into that in this article. However, it clearly shows how everyone has their idea of what’s best and that research can be used to back it up.
Nutrition is a lot like lifting. You can start with solid guidelines for a starting point. However, the only way to know what works best for you is to experiment.
See what works for you and what doesn’t; adapt to how your body feels and functions.
References
Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67–77.e3. https://www.cell.com/cell-metabolism/fulltext/S1550-4131%2819%2930248-7
Jäger, R., Kerksick, C. M., Campbell, B. I., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
U.S. Department of Agriculture. (2026, January 7). USDA and HHS unveil 2025–2030 dietary guidelines for Americans. https://www.usda.gov/about-usda/news/press-releases
U.S. Department of Health and Human Services. (2026, January 7). Fact sheet: Dietary guidelines for Americans, 2025–2030. https://www.hhs.gov/press-room
U.S. Department of Agriculture, & U.S. Department of Health and Human Services. (n.d.). DietaryGuidelines.gov. https://www.dietaryguidelines.gov
