The diet experts say is best for your health… and why it doesn’t tell Americans to prioritize meat

Health experts have issued a new take on the classic ‘food pyramid’ – which does not prioritize meat.

An international team of scientists, led by Brigham Young University in Utah, has developed a new food pyramid based on dietary guidelines across multiple countries, including Canada, Australia, China and Nordic regions.

Their pyramid urges people to prioritize whole grains, fruits, vegetables and plant-based proteins like lentils and chickpeas, and put less emphasis on white and red meat in their diets. 

It also encourages people to minimize consumption of ultra-processed foods and drinks such as donuts and sugary sodas.

It contrasts with Health Secretary Robert F Kennedy’s Dietary Guidelines for Americans recommendation for Americans to make consuming meat a cornerstone of their diet.

The researchers believe emphasizing plant-based proteins over red meat could prevent 15 million premature deaths from diseases like heart disease and cancer. Red and processed meats are high in saturated fat, which is linked to a higher risk of heart disease, while processed meats are also classed as carcinogenic.

Kennedy, however, has placed meat front and center, urging Americans to prioritize it at every meal. Supporters argue that protein keeps people fuller for longer, which they say can help to reduce the risk of obesity, which is linked to numerous health conditions.

Karen Della Corte, lead study author and BYU nutritional scientist, said: ‘Despite what people often hear, there’s actually substantial agreement in nutrition science about the foundations of healthy eating. 

‘We wanted to bring those shared principles together and translate an extensive body of scientific evidence into a coherent and practical food guide pyramid.’ 

Dr Anette Buyken, study author and professor at Paderborn University in Germany, added: ‘For both health and sustainability reasons, carbohydrate-rich foods should provide a substantial share of our energy, so their quality is particularly important.

‘Alongside sugar and fiber content, we should consider how these foods affect blood glucose, as reflected by their glycemic index, especially because many people worldwide are insulin resistant and therefore at increased risk of type 2 diabetes.’

For their new pyramid, published in the journal Advances in Nutrition, the researchers analyzed dietary guidelines from 11 countries: the US, Canada, Australia, China, Germany, the Netherlands, Denmark, Finland, Iceland, Norway and Sweden.

They then compared these diets to recent research looking at health outcomes to calculate an overall summary, their pyramid, of dietary recommendations.

Additionally, they used the EAT-Lancet Planetary Health diet as a guide, a flexitarian diet created by the EAT-Lancet Commission which prioritizes whole grains, fruits and vegetables and is low in meat and dairy. The team wrote that they chose this diet because it promotes both health and environmental sustainability and was designed to fit with multiple populations and cultures. 

The researchers suggested serving guidelines based on observed country guidelines and EAT-Lancet Planetary Health Diet.

In the new pyramid, vegetables and fruits and whole grains were the foundation.

It recommended consuming five servings combined of fruits and vegetables per day, though they did not suggest specific foods and instead encouraged variety. In the US, each serving of fruits or vegetables is about one cup.

It also recommended that about half of all grain consumption came from whole grains or low-glycemic sources, which are foods such as quinoa and basmati rice that raise blood sugar slowly and only a little after they are consumed. 

The researchers said these foods were at the foundation of the diet because they ensured people got high fiber and a wide array of micronutrients needed in a healthy diet. Estimates suggest that about 95 percent of Americans do not consume the recommended 30 grams (g) of fiber per day. They said that consuming more fruits, vegetables and whole grains was also linked to improved heart and metabolic health.

Additionally, the new pyramid also suggested consuming 125 grams per day of legumes, nuts and seeds, about the equivalent of four to five handfuls, and about 50g per day – nearly two handfuls – of tubers like potatoes, sweet potatoes, cassava and yams. 

The team cited evidence that these foods were high in protein, unsaturated fats, fiber and vitamins, which have been shown to lower cholesterol and the risk of type 2 diabetes, heart disease and overall mortality. 

The pyramid also recommended that dairy should be limited to 250g per day, equivalent to one cup, preferably of yogurt or soy milk over full-fat dairy. They noted that while regular milk is high in calcium, it also contains saturated fat that could be linked to heart disease. 

The researchers suggested replacing saturated fats – butter, cream and fatty meats – with healthier unsaturated fats, such as olive and avocado oil, to promote lower blood pressure and cholesterol. 

It said that for meat consumption, people should mostly focus on white meats – such as fish and chicken. It said people should consume no more than 30g per day, or a quarter of the typical 110g chicken breast. 

For red meats, such as beef, it said people should not consume more than 14g per day – equivalent to about one bite of steak. This limit comes from the EAT-Lancet commission concerns over heart disease, diabetes and colorectal cancer, as well as increased greenhouse emissions from livestock farming. 

They urged people to only consume sugary snacks, drinks and other ultra-processed foods sparingly and as an occasional treat due to obesity, diabetes and heart disease risks. No foods are outright banned, however. 

The diet did not say how many calories or how much of vital nutrients like protein, fat, carbohydrates or fiber someone should consume per day. 

The Dietary Guidelines for Americans, updated earlier this year and helmed by Kennedy, encourage both animal proteins, including red meat, and plant-based sources. 

In RFK Jr’s guidelines, Americans are encouraged to consume 2,000 calories per day. They should aim for 1.2 to 1.6g protein for every kilogram of body weight, three servings of dairy, three servings of vegetables, two servings of fruit and two to four servings of whole grains per day. 

Protein, dairy and healthy fats make up the base of that pyramid, with vegetables and fruits in the middle and whole grains in the smallest category.  

BYU researchers noted that along with health benefits, prioritizing plant proteins could reduce greenhouse gas emissions and other environmental impacts tied to livestock farming. 

‘Our diet has to be not only for our own health but also for the health of our planet,’ David J Jenkins, study author and creator of the glycemic index, said. 

‘Our science base has to be appropriately comprehensive to include that.’ 

Della Corte says that a healthy diet ‘won’t look exactly the same for everyone around the world.’

She added: ‘Durum pasta, basmati rice, tortillas, rice noodles, bulgur and many other staples with a low to moderate glycemic index can all fit into a healthy diet. 

‘People can follow the same underlying principles using traditional foods that are locally available, affordable and culturally appropriate for them.’

To implement the new recommendations, Della Corte suggests choosing beans, peas, lentils, fish, poultry or yogurt more often than red and processed meats. 

Instead of ultra-processed snacks, consider nuts, seeds, fruit or vegetables with hummus. Additionally, Della Corte suggests choosing whole grains over refined grains, as well as high-fiber cereals over puffed, flaked or popped cereals. 

For cooking, she recommends canola or olive oil instead of butter or tallow, as well as drinking water in place of sugary soda.