Real Food Wins

The New Pyramid is a simple guide designed to help Americans eat real, whole foods more consistently. It prioritizes nutrient-dense foods and reduces reliance on highly processed products, using modern nutrition science to support everyday health.

For the first time, the official guidance from the United States government is to avoid highly processed food. We are not making a legal definition or attacking an industry – we are stating a public health truth that Americans already feel in their bodies and see in their families. The government’s message is simple: what we eat shapes how long and how well we live – and choosing real food is one of the most powerful health decisions a person, a family, and a nation can make.

Eating real food means choosing foods that are whole or minimally processed and recognizable as food. These foods are prepared with few ingredients and without added sugars, industrial oils, artificial flavors, or preservatives.

Protein and vegetables form the foundation of real food meals. Together, they support muscle health, metabolic function, gut health, and stable energy while naturally crowding out highly processed foods.

Yes. Healthy fats are a natural part of real foods such as meat, seafood, dairy, nuts, olives, and avocados. These fats support brain health, hormone function, and nutrient absorption when consumed in their natural forms.

Added sugars are not part of eating real foods and are not recommended. The New Pyramid encourages avoiding added sugars entirely, especially for children, while allowing naturally occurring sugars found in whole fruits and plain dairy.

Grains can be part of a real food diet when eaten in whole or traditionally prepared forms. Foods like oats, rice, and true sourdough are preferred. Refined and packaged grain products should be limited.

Hydration matters. Choose water or unsweetened beverages to accompany meals and snacks.

No. The New Pyramid is a flexible framework meant to guide better choices, not dictate exact meals. It supports cultural traditions, personal preferences, and different lifestyles while reinforcing one core goal: eat real foods most of the time.