The New Food Pyramid

Protein and vegetables form the dietary foundation. Grains are limited. Added sugar is eliminated. These guidelines replace the 1992 USDA Food Pyramid.

USDA & HHS — January 2026

Daily Eating Guide
Weight lbs
Steps /day
Workouts
Running ×/wk
HIIT ×/wk
Pilates ×/wk
Lifting ×/wk
Cycling ×/wk
None
Activity: Sedentary · 0.5g protein/lb · 1,800 cal/day
CaloriesDaily target 1,800
ProteinMeat, fish, eggs, dairy 75-105g
CarbsWhole grains, fruit, veg 180-225g
FatButter, olive oil, avocado 50-70g
VegetablesAny kind 3 cups
FruitWhole, not juice 2 cups
Whole GrainsOats, rice, sourdough 2-4 srv
Limit
Added Sugar 0g
Refined Grains Minimal
Seed Oils Avoid
Active: 0.7× multiplier. Sedentary: 0.5×.
Protein Reference
  • 4 eggs25g
  • 6 oz chicken or fish50g
  • 1 cup Greek yogurt17g
  • 1 can tuna (5 oz)40g
  • 3 oz beef25g
  • 1 cup cottage cheese28g
  • 1 scoop whey protein25g
Your target: 75-105g/day = 3-4 servings above.

Sample Day

150 lb person · 75-105g protein target
Breakfast
3 eggs, scrambled
18g P15g F2g C216 cal
1 cup Greek yogurt
17g P0g F6g C100 cal
Berries (1/2 cup)
0g P0g F10g C40 cal
Subtotal35g P · 356 cal
Lunch
6 oz grilled chicken
50g P3g F0g C228 cal
Mixed salad (2 cups)
2g P0g F5g C30 cal
Olive oil dressing (2 tbsp)
0g P28g F0g C240 cal
Subtotal52g P · 498 cal
Dinner
4 oz salmon
28g P12g F0g C208 cal
Roasted vegetables (1.5 cups)
3g P5g F15g C100 cal
1/2 cup rice
2g P0g F22g C100 cal
Subtotal33g P · 408 cal
Daily Total 120g protein · 1,262 cal
Your Target 75-105g protein · 1,800 cal
Set Weight Goal + expand

Detailed Guidelines

Protein — 0.5 to 0.7 grams per pound of body weight. Sources: eggs, meat, fish, dairy, legumes.

Vegetables — 3 cups daily. Any variety, raw or cooked.

Fruit — 2 cups daily. Whole fruit only; juice does not count.

Grains — 2 to 4 servings daily. Whole grains only: oats, rice, true sourdough.

Fats — No restriction. Butter, olive oil, avocado, nuts acceptable.

Sugar — None. Check labels; appears under many names.

Context: 50% of Americans have diabetes or prediabetes. 75% of adults have a chronic condition. 90% of healthcare spending goes to chronic disease. These conditions are diet-related.

Full documentation at realfood.gov →