Use the New Food Pyramid

The New Food Pyramid is a symbol that shows the types of foods that are recommended by the Dietary Guidelines for Americans 2025-2030. It's designed to encourage people eat a variety of healthy foods. These include protein foods, dairy, vegetables, fruits, healthy fats, and whole grains. It's available online at www.realfood.gov.

The New Food Pyramid is divided into six food groups, emphasizing nutritional intake of:

• Protein. Choose a variety of protein sources. These include meats, meat, poultry, seafood, and eggs. It also includes plant protein sources like beans, peas, lentils, nuts, seeds, and soy products such as tofu.
• Dairy. Milk, cheese and yogurt are considered part of this food group. Fortified soy milk and yogurt that contain added vitamin A, vitamin D, and calcium are also considered part of the dairy group. This is because the nutrition content is similar to that of dairy milk and yogurt.
• Vegetables. Choose a variety of vegetables, including dark green, red, and orange kinds, legumes (peas and beans), and starchy vegetables. Healthier options to choose from include fresh, canned (low-sodium or no-added-salt versions), and plain frozen vegetables (without added sauces or seasonings).
• Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned (choose those packed in 100% juice or water), frozen, or dried. Fruit may be whole, cut-up, or pureed. Choose whole fruit rather than 100% fruit juice most of the time.
• Whole grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Aim for mostly whole grains. Examples include whole wheat flour, brown rice, and oatmeal.
• Healthy fats. Include healthy fats, such as those from vegetable oils, nuts, seeds, and avocados.

• Limit highly processed foods, added sugars, and refined carbohydrates. These include things such as packaged snacks, sugary drinks, and white bread. Eat smaller servings, or look for healthy substitutes. Avoid sugar-sweetened beverages, such as sodas, fruit drinks, and energy drinks.
• Limit alcohol. For some people, it’s best to avoid alcohol completely. Talk to your doctor if you have questions about how much alcohol you can drink. If you don't drink alcohol, you shouldn't start drinking it for any reason.
• Talk with your doctor. Always ask your doctor about your individualized nutrition requirements.