Federal dietary guidelines are periodically revised based on medical and scientific research. In January 2026, the latest Dietary Guidelines for Americans (DGAs) were released by the United States Department of Agriculture (USDA) and the Department of Health and Human Services. A few of the most significant changes include recommending that protein be consumed at every meal, along with an inverted food pyramid that features whole grains at the bottom.
Although some think the new visual is slightly misleading, Dena McDowell, MS, RDN, CD — currently the Director of Food Nutrition Services at Froedtert Hospital — graciously took the time to clarify for TOPS members how to interpret and apply this updated nutritional framework.
“In the general sense, the new DGAs flip the script on heavy carbohydrate intake and focus on allowing more protein and fat. This can be a bit confusing as animal proteins and full-fat dairy have historically been limited in the previous recommendations,” she explains.
“A key takeaway is to eat whole foods, focus on lean proteins and limit intake of processed foods as much as possible. Focus on proteins and be varied in your protein choices — including plant-based proteins (such as beans) — alongside animal proteins (like poultry and seafood). Also focus on fiber-rich foods such as vegetables, fruit, legumes and nuts for gut health and overall wellness in addition to limiting added sugars and alcohol whenever possible.”
Although it is helpful to stay informed about what the current DGAs advise, it is not necessary to dramatically alter a nutritional plan that aligns with your wellness goals and budget. For those who could use extra guidance on how to gradually modify their dietary choices, the USDA does provide food plan examples, accessible via its website. Each plan was created with a specific affordability level in mind in terms of grocery shopping.
Do you have questions or comments related to the new DGAs? Drop them in the comment box below, and I will reply with any requested info as soon as possible.
Have a fantastic rest of February!
~Rachel
Thank you for such an informative blog. I learned so much! Although I am Canadian, your blog is so educational even for those in other countries. TOPS is the best, and so are you!
THANK YOU so much for this very positive feedback, Barbara. I am so pleased to hear how much you enjoy the blog.
I love what the DHHS is doing! Turning a magnifying glass on issues that have been ignored time and again! Thanks for sharing Rachel.
My pleasure, Patricia! I appreciate you taking the time to leave a comment about this month’s blog post too.
Hi. Good article. I am not a fan of this new pyramid. I disagree with putting an emphasis on any food or food group. We need to be eating a healthy balanced amount of all the food groups and these pyramids never are very clear on what those amounts are. Plus they don’t take into account the health issues people have. I cannot have any animal products, at all, so I get all my protein from Beans, legumes, nuts, seeds and vegetables. But if you look at the new pyramid and the write ups on what it means for us, the focus is on animal products, meat and dairy and beans and legumes, etc…are given a tiny image in green making them look like they are over mixed in with vegetables just because it’s not an animal protein. I also placed a higher value on grains than animal meats and dairy, for my protein, fiber and nutrients intake. In other words, I think they need to eliminate the use of the pyramid as it is misleading and confuses people. Focus on eating a varied and balanced diet of whole foods, avoid manmade processed foods, but also don’t feel obligated or pressured by the governments suggested way of eating, speak with your doctor and or nutritionist and determine what is healthiest for you.
I appreciate you taking the time to leave such a detailed response, Missy. I also think your nutritional approach makes a lot of sense. So I encourage you to continue to meal plan in the way that best supports your overall health and personal wellness goals.
Years ago, someone once told me that if I wanted to fatten up a cow, feed it grain. I don’t know how true that is, but that memory came back to me when I saw this new pyramid…LOL. Of course, we aren’t cows. But I have to say, when I slowed down my grain intake just a bit, the scale started moving again after a LONG plateau.
Hi Loretta,
Thank you for sharing how decreasing the amount of grains you eat helped you to start making progress again. Although, it is important to remember that everyone’s body is a bit different. So dietary choices should always be customized to align with nutritional needs, potential food allergies, current wellness goals etc. I also do not think the cow analogy is a phrase anyone should dwell on (= comparing oneself to a farm animal is not empowering). Not that I think you were encouraging others to do so, but I want to be sure that’s not a statement another TOPS member decides to “latch on to”.
Yes I so agree with you Loretta and I changed my life 12 yrs ago when I changed to Tops tenets of making half my plate vegetables, learning what vegetables are really in the ‘bread group’ and making sure I got 3 fruit exchanges from actual real fresh/frozen fruit daily. I lost 90 lbs and have kept it off ten yrs now. And I’m never sick and all my health problems left along with the obesity.
Hi Meg,
It is so great to hear how much success you have had being a part of the TOPS community! Please feel free to share any additional tips you think might be helpful to other members too.
I agree that we should not dwell on a comparison to a cow. There are all kinds of reasons people turn to food for comfort. We all know that by now. Revenge is sweet and losing weight is a way to fight those bad memories. Good luck!
Like the enthusiasm and positivity in your comment, Elaine!
Thank you for posting this information. I am concerned that these new guidelines are based more on politics than actual nutritional information. While they may be valid, my hesitation is in the fact that these are presented by the same folks that are against vaccinations and say that taking tylenol while pregnant can cause autism in your child (both falacies). It is difficult to discern where the reality and motivation of this new pyramid lies.
TOPS has been a tremendous resource for me and with the support of my chapter I have lost 80 pounds. This made it possible for me to have both knees replaced and I walked my first 5K in twenty years over Thanksgiving!
I just want to make sure that TOPS continues to have correct and objective information for all.
Thank you!
Hi Kris,
Thank you for explaining the positive impact TOPS has had on your wellness journey! Also, just to clarify, we are not affirming (or disputing) the latest DGAs/food pyramid. We simply wanted to provide additional context for members about what the new guidelines state. Because people have already started seeing this new information. Thus, our only goal is to be an educational resource. This allows members to continue to make their own informed choices.