You may have noticed that last week, the US flipped the American Food Pyramid upside-down, and it’s looking refreshingly different to what we’re used to.
While long overdue, this update signals a welcome shift toward what growing evidence has shown for years: prioritising whole foods, limiting ultra-processed options, and recognising the importance of gut health. That said… we do have a few thoughts of our own at Spray-Free Farmacy.
Below is our breakdown of the new and improved US Food Pyramid, the two main takeaways, and a couple of things we think are missing from the conversation, including here in Australia.
The Two Biggest Takeaways
At its core, the new pyramid can be boiled down to two simple messages:
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Eat whole, real foods
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Avoid ultra-processed foods
Prioritise Protein at Every Meal
The new guidelines place a big emphasis on protein, not just for muscle, but for satiety, metabolic health, and overall nutrient intake.
They recommend prioritising high-quality, nutrient-dense protein foods, including both animal and plant sources:
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Eggs, poultry, seafood, and red meat
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Beans, peas, lentils, legumes
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Nuts, seeds, and soy products
There’s also a strong push to rethink how we cook protein. Instead of deep-frying, the guidelines encourage baking, roasting, grilling, broiling, or stir-frying.
Importantly, protein foods should be consumed with minimal additives, meaning no added sugars, refined starches, or unnecessary chemicals. Season simply with salt, herbs, and spices.
Protein intake guidance:
Around 1.2–1.6 grams of protein per kilogram of body weight per day, adjusted for individual needs and energy requirements.
Dairy Is Back (and Full-Fat)
Another notable shift? Full-fat dairy has made its way back into the picture.
When dairy is consumed, the guidelines recommend:
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Full-fat dairy
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No added sugars
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Minimally processed options
Dairy is recognised as a valuable source of protein, fats, vitamins, and minerals.
Dairy serving guidance:
Approximately 3 servings per day within a 2,000-calorie dietary pattern, adjusted as needed.
This is a big departure from years of low-fat messaging, and one we’re here for.
Eat Vegetables & Fruits Throughout the Day
No surprises here, but the emphasis has shifted toward quality and variety, not just volume.
The guidelines recommend:
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Eating a wide range of colourful, nutrient-dense vegetables and fruits
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Choosing whole produce in its original form
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Washing thoroughly before eating or cooking
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Using frozen, dried, or canned options when needed, as long as they have little to no added sugar
Juices (even 100% juice) should be limited or diluted with water.
Daily serving guidance (2,000-calorie pattern):
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Vegetables: 3 servings per day
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Fruits: 2 servings per day
Incorporate Healthy Fats
This is another area where the pyramid looks very different to the one we’re used to.
Healthy fats are recognised as naturally occurring in whole foods, including:
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Meat, poultry, and eggs
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Omega-3–rich seafood
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Full-fat dairy
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Nuts, seeds, olives, and avocados
For cooking, oils rich in essential fatty acids, such as olive oil, are prioritised. Butter and traditional fats like beef tallow are also acknowledged as options.
While saturated fat intake is still recommended to stay below 10% of total daily calories, the guidelines point out that reducing ultra-processed foods naturally helps achieve this.
Interestingly, they also acknowledge that more high-quality research is still needed to determine which fats best support long-term health.
Whole grains are still included, but with an important caveat:
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Prioritise fibre-rich whole grains
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Significantly reduce refined carbohydrates like white bread, packaged cereals, tortillas, and crackers
Whole grain guidance:
Around 2–4 servings per day, adjusted for individual needs.
Limit Ultra-Processed Foods, Added Sugars & Refined Carbs
This section might be the most important of all.
The guidelines strongly recommend avoiding highly processed packaged and ready-to-eat foods that are high in salt, sugar, and additives. Think chips, biscuits, lollies, sugary cereals, and soft drinks.
Instead, they encourage:
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Home-prepared meals
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Nutrient-dense whole foods
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Smarter choices when eating out
They also advise limiting foods and drinks containing:
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Artificial flavours
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Petroleum-based food dyes
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Artificial preservatives
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Low-calorie non-nutritive sweeteners
Added sugars are not considered part of a healthy diet at any level, with a suggested limit of no more than 10 grams of added sugar per meal.
A Big (and Very Welcome) Nod to Gut Health
This is where things get really interesting.
For the first time, the guidelines clearly acknowledge the role of the gut microbiome: the trillions of bacteria living in our digestive system.
They note that:
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Highly processed foods can disrupt gut balance
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Vegetables, fruits, fermented foods (like sauerkraut, kimchi, kefir, and miso), and high-fibre foods support microbial diversity
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A diverse microbiome may support digestion, immunity, and overall health
This is a huge breakthrough, and one we hope to see expanded on in future guidelines.
Our Two Cents
Here’s the part we think is still missing from most official dietary guidelines:
Food quality and how that food is grown or raised matter just as much as the food group itself.
When it comes to fruit and vegetables, it’s not just what you eat, but how it’s grown. A growing body of research suggests that chemicals commonly used in conventional farming, including certain pesticides and herbicides (e.g. Glyphosate), may impact gut health by disrupting the balance of the microbiome. And while washing produce is important, many residues can’t simply be rinsed away.
This matters because our gut plays a central role in digestion, immunity, hormone regulation, and overall well-being. When we repeatedly expose the gut to low-level chemical residues over time, it may contribute to inflammation and reduced microbial diversity, both of which are increasingly linked to chronic health issues.
That’s why we encourage prioritising organic or spray-free fruit and vegetables where possible. It’s not about fear, and it’s definitely not about doing everything “perfectly”. It’s about reducing cumulative exposure where you can, over time.
The same principle applies to animal-based foods.
The quality of meat, eggs, and dairy is closely tied to how animals are raised, what they’re fed, how they’re treated, and the environments they live in. Animals raised on pasture, with access to diverse forage and minimal chemical inputs, tend to produce foods with more favourable fatty acid profiles, higher micronutrient content, and fewer unwanted residues.
Conversely, industrial farming systems often rely on processed feed, routine chemical treatments, and stress-inducing conditions, all of which can influence the nutritional quality of the food that ends up on our plates.
Choosing pasture-raised, regenerative, or responsibly farmed meat, eggs, and dairy isn’t just about ethics or sustainability (though those matter too). It’s about nutrient density, food integrity, and supporting a food system that prioritises both human and environmental health.
Again, this isn’t about an all-or-nothing approach. Small, consistent choices add up. Swapping where you can, supporting farmers who farm with care, and being mindful of quality can make a meaningful difference for your gut, your health, and the future of our food system.
What About Australia?
Meanwhile, here at home, the Australian Guide to Healthy Eating still uses the plate model and grains remain a massive portion.
Currently, the guidelines suggest:
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About one-third of daily intake (six servings) from grains
- Just under one-third (five servings) from vegetables and legumes
- The remainder is split between lean meats/protein alternatives, reduced-fat dairy, and fruit
We can’t help but wonder how long it will take for our own guidelines to reflect the growing body of evidence around ultra-processed foods, gut health, and food quality.
We’re hopeful it won’t take another decade to bring science and a bit of common sense back to the centre of the plate.
References
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U.S. Department of Health and Human Services & U.S. Department of Agriculture. Dietary Guidelines for Americans, 2025–2030.
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U.S. Department of Agriculture (USDA). Dietary Patterns and Food Guidance.
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Mozaffarian D, et al. (2018). Role of Diet Quality in Cardiometabolic Health. BMJ.
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Zinöcker MK, Lindseth IA. (2018). The Western Diet–Microbiome–Host Interaction and Its Role in Metabolic Disease. Nutrients.
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Australian Government, National Health and Medical Research Council. Australian Guide to Healthy Eating.
- Clapp M, et al. (2017). Gut microbiota’s effect on mental health. Nutrients.
