The pyramid, published online in the peer-reviewed journal Advances in Nutrition on Sept. 23, focuses on three fundamental pieces of advice.
1. Make plant foods the foundation of a healthy diet: The foundation of this pyramid is reminiscent of the past, with a focus on vegetables, fruits, whole grains, and legumes. It emphasizes plant-based proteins, but it does not exclude animal sources. Animal-source foods like seafood, poultry, eggs and yogurt are incorporated in smaller amounts.
2. Choose healthier sources of fat and protein: Poultry and fish are preferred over red meat, which research shows raises cholesterol and the risk of heart disease, and dairy is suggested in modest amounts. Suggested plant-based protein sources include beans, pulses, nuts, seeds and soy. Preferred fat sources include nuts, seeds, and, despite the popular push against seed oils, unsaturated plant oils. Unsaturated fats from sources like olive, canola, soybean, sunflower, peanut and other plant oils are preferred over animal-based fats, such as butter, lard, and beef tallow.
3. Prioritize carbohydrate quality: “Carbs” aren’t a dirty word in this pyramid, but it does prioritize choosing the right ones. It suggests whole-grain, low-glycemic foods and carbohydrate sources rich in dietary fiber, intact plant cells and micronutrients, such as oats, barley, whole-kernel wheat products and brown rice. It also suggests limiting sugars from low-nutrient foods, such as soda or candy. Eat refined grains, red and processed meat, butter, salt and traditional “junk food” like chips and sugary sweets sparingly.
