The 2026 "Real Food" Pyramid: A Nutritionist’s Honest Review
- Matthew D'Aria
- 6 days ago
- 4 min read
If you have been online this week, you have likely seen the headlines. The US government has officially released a new, highly controversial dietary guide at RealFood.gov. Dubbed the "Real Food Pyramid," this new graphic flips our traditional understanding of nutrition upside down—literally.
Gone is the grain-heavy base of the 1990s. In its place? A "Make America Healthy Again" approach that puts red meat, butter, and full-fat dairy at the top of the hierarchy, while declaring war on ultra-processed foods and seed oils.
As a Licensed Dietitian Nutritionist, my job is to look past the politics and focus on the facts. Is this "carnivore-adjacent" pyramid the fix for our chronic disease crisis, or is it a heart attack waiting to happen? Let’s break down the pros and cons using current science and reactions from top industry experts.
What Is The New Pyramid?
Unlike previous guidelines, which emphasized moderation, the 2026 framework is radical.
The Foundation: High-quality protein (steak, eggs, chicken) and “healthy fats” (Olive oil, butter, beef tallow and avocado).
The Middle: Vegetables and fruits (3 servings of veg, 2 of fruit).
The Tip (Minimize): Whole grains.
Banned/Avoid: Added sugars, ultra-processed foods, and seed oils.
The Pros: What It Gets Right
Despite the shock value, the new guidelines get a few critical things right.
Prioritizing Protein: The new guide recommends 1.2–1.6 grams of protein per kilogram of body weight. This is a massive improvement over the old RDA (0.8g/kg), which many dietitians argued was too low for optimal health. Higher protein intake is proven to improve satiety and preserve muscle mass, which is crucial for metabolic health.¹
Eliminating Ultra-Processed Foods: The guide takes a hard stance against "food-like substances." Research consistently shows that diets high in ultra-processed foods are linked to higher risks of obesity, type 2 diabetes, and cardiovascular disease. Encouraging Americans to eat "real food" is a message I can stand behind.²
Nutrient Density: Whole foods are incredibly nutrient-dense, providing essential vitamins and minerals that are often lacking in processed foods, which is why processed foods are not considered nutrient-dense.
The Cons: Where It Misses the Mark
However, the "Real Food" approach ignores decades of research in several key areas.
The Saturated Fat Trap: The guide promotes cooking with butter and beef tallow while simultaneously recommending we keep saturated fat below 10% of calories—a mathematical impossibility if you are eating steak and drinking whole milk daily. In a direct response to these new guidelines, the American Heart Association issued a statement warning that increased red meat consumption could "inadvertently lead consumers to exceed recommended limits for... saturated fats, which are primary drivers of cardiovascular disease." They explicitly urge consumers to limit "butter, lard, and tallow" because they are linked to increased cardiovascular risk.³
Demonizing Whole Grains: While limiting refined sugar is smart, lumping whole grains into the "minimize" category is shortsighted. Whole grains like oats and quinoa are primary sources of fiber, which lowers cholesterol and improves gut health.
Relaxed Alcohol Guidance: In a confusing move, the specific limits on alcohol drinks per day, “2 drinks or less in a day for men and 1 drink or less in a day for women,” were removed. The new recommendation, “Consume less alcohol for better overall health,” is vague and irresponsible, since this can be very subjective to the individual. Does that mean drink 1 less alcoholic beverage or more? Not to mention that alcoholic beverages can provide a substantial amount of empty calories
Expert Reactions
To get a balanced take, I looked at reviews from two respected voices in evidence-based nutrition and fitness: Dr. Layne Norton and Dr. Mike Israetel.
Dr. Layne Norton (PhD in Nutritional Sciences)
Dr. Norton offered a mixed review in his video, "Nutrition PhD's Take On New US Food Guide Pyramid."
The Positive: He praised the protein update, stating, "...I am a big fan of the fact that protein is now prioritized in the new food guide pyramid. I think that's a good thing."
The Negative: However, he criticized the focus of butter over plant oils, “There is a very well done, very recent study demonstrating very clearly that butter increases the risk of mortality, cardiovascular disease, and cancer when substituted for plant oils.” Dr. Mike Israetel (PhD in Sport Physiology) Dr. Israetel broke down the muscle-building and health implications in his video, "Exercise Scientist Breaks Down RFK's Polarizing New Food Pyramid."
The Positive: Dr. Israetel highlighted some positives of the new food pyramid. "Number one, it promotes a protein core. That is amazing. Number two, it promotes veggies. Veggies are the healthiest pound-for-pound food that you can eat and suppress hunger the most.” ● The Negative: In his section on "The problems." he discussed why butter and cheese should not be considered higher than whole grains. “Whole grains are absolutely not more obesogenic. That means they do not cause people to gain excess body weight and body fat more than butter and cheese. And per calorie, they're better for health. So, not only do you not overeat whole grains nearly as much, calorie per calorie, they're better for your health. Butter and cheese, getting the nod over whole grains is backwards." ⁵
The Verdict
The 2026 "Real Food Pyramid" is a massive overcorrection. While the focus on protein and unprocessed foods is excellent, the demonization of heart-healthy grains and oils is not supported by the consensus of scientific evidence.
My advice: Take the protein recommendation, leave the butter obsession, and keep eating your fiber.
References
[1] Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016;41(5):565-572. https://cdnsciencepub.com/doi/10.1139/apnm-2015-0550?url_ver=Z39.88-2003&rfr_id=o ri:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed
[2] Hall KD, Ayuketah A, Brychta R, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019;30(1):67-77. https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/
[3] American Heart Association. New dietary guidelines underscore importance of healthy eating. American Heart Association Newsroom. Published January 7, 2026. Accessed January 17, 2026.
[4] Norton L. Nutrition PhD's Take On New US Food Guide Pyramid [Video]. YouTube. Published January 14, 2026. Accessed January 17, 2026. https://www.youtube.com/watch?v=JO2zWWMJOO8
[5] Israetel M. Exercise Scientist Breaks Down RFK's Polarizing New Food Pyramid [Video]. YouTube. Published January 16, 2026. Accessed January 17, 2026. https://www.youtube.com/watch?v=h7TwGXK9g1A
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