Are You Eating Right, Dubuque? The US Food Pyramid Has Been Flipped!

When we were kids we all remember the old guidelines for healthy eating right? 6 to 11 servings of grains a day. 3 to 5 servings of veggies and fruits. 2 to 3 servings of dairy and meat. And of course, use those sweets, fats, and oils sparingly.

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Now over the years, we have come to see this food structure may have been wrong; grouping items like good fats with those that are less healthy, along with lumping refined and whole grains together. Well, the USDA has been busy updating our dietary guidelines, and it's officially made some sweeping changes with the launch of a new government website called realfood.gov. Here's a quick breakdown of how we should be eating now.

Protein is the New Superstar

Protein now takes the spotlight. Meat, poultry, eggs, seafood, beans, nuts, and seeds all count. Aim for 1.2 to 1.6 grams per kilogram of body weight. So, for a 150-pound person, that’s roughly 82 to 109 grams a day of protein. Cooking tip: try to bake, broil, grill, or stir-fry instead of deep-frying when possible.

Dairy: Full-fat milk, cheese, and yogurt are back in style, 3 servings/day, without added sugars.

Veggies & Fruits: Still essential. 3 veggies, 2 fruits/day. Frozen, canned, or dried options are fine. Juice? Keep it small or dilute it to cut sugar.

Healthy Fats: Olive oil, avocados, nuts, fatty fish, and even butter in moderation. Saturated fat should stay under 10% of daily calories.

Grains: Whole grains only. 2 to 4 servings/day. Refined grains like white bread and crackers need to take a back seat when selecting for healthy eating.

Cut the Junk: Highly processed foods, sugary drinks, and snacks with any added sugar are out. Keep added sugar under 10 grams per meal.

Alcohol & Sodium: Less is more. Adults: sodium <2,300 mg/day. Some people, like pregnant women or those with certain conditions, should skip alcohol entirely.

The new U.S. food pyramid flips the old rules on their head, putting protein, vegetables, fruits, healthy fats, and whole grains front and center while asking us to cut back on those highly processed foods, added sugars, and excess sodium. I'm looking at you Twinkies... you perfectly delicious, cream-filled sponge cake. When possible, you should be focusing on real, nutrient-dense foods, hydrate well, and move your body. Hiking is as hard as you want it to be and great for you. Your health will thank you. For all the details and full recommendations, check out the USDA’s complete guidelines here.