Let’s talk about the latest nutrition news. I’m guessing you’ve already heard about the changes that have been made to the nutrition pyramid. If you haven’t, I’ll tell you a bit. It turns out that U.S. Department of Health and Human Services Secretary Robert F. Kennedy, Jr. and U.S. Department of Agriculture Secretary Brooke Rollins released the updated dietary guidelines for Americans (and let’s be honest—this applies to the entire world), and the change has been dramatic: they literally flipped the pyramid upside down.

But first, let’s look at the context in which this change is happening.

• 50% of Americans have prediabetes or diabetes.
• 75% of adults have at least one chronic disease.
• 90% of U.S. healthcare spending goes to treating those chronic diseases that are directly related to Americans’ lifestyle and diet.

These statistics are the result of so many years in which ultra-processed food, sugar, and carbohydrates dominated supermarket sales, thanks to large corporations that benefited from the brainwashing they did to the population from the very beginning. Do you remember the story I told you about Ancel Keys—the one who pushed the idea that cardiovascular disease was mainly the fault of saturated fat/cholesterol—and John Yudkin—the one who argued that the real culprit was sugar? Sadly, today we are living the result of the battle between common sense and profit.

Let’s go back to common sense, and one way I like to explain this perspective is like this: imagine we take a human being and place them in the middle of nowhere—no supermarkets, no pharmacies, no technology, nothing—just the human and nature. What can they do to survive? They’ll take what nature offers: they’ll gather seeds and fruit, look for roots, hunt whatever animals are available, find a river to drink water and fish, make fire to cook food, and I guarantee they would survive (and live) far better than we do today. They would build muscle from all that physical activity, have better digestion, a diverse microbiome, and a strong immune system.

Now let me ask you something: what happens to you when you smell meat roasting over a fire? Whether you like it or not, your senses turn on and you immediately crave that protein. That’s instinctive (that’s why the industry makes millions creating fake vegan meat trying to replicate the texture, flavor, and smell of real meat). And even if it sounds crazy, the same would happen with vegetables—because in an environment where you’re not addicted to sugar and refined carbs, your body starts giving you signals about the nutrient it needs to stay in balance. But unfortunately, we’ve lost that ability to listen, to truly know our body, and it’s time to wake up: it’s time to make better choices and have the energy human beings are meant to have naturally all day long.

Now let’s look at what the new nutrition pyramid says:

PRIORITY 1: Protein, dairy, and healthy fats.

And the guide says:

“We are ending the war on protein. Every meal must prioritize high-quality, nutrient-dense protein from both animal and plant sources, paired with healthy fats from whole foods such as eggs, seafood, meats, full-fat dairy, nuts, seeds, olives, and avocados.

Protein target: ~0.54–0.73 grams per pound of body weight per day”

At this point, I have to share that personally I don’t believe dairy is necessary, because it is highly inflammatory. My personal view is that dairy—only if it’s from a truly trustworthy source, meaning 100% grass-fed and without any kind of chemical additive—is a treat to enjoy once in a while.

We should also remember that quality DOES matter. In other words, meat that has been raised the way nature intended will be anti-inflammatory, while an animal fed GMO grain pellets and synthetic vitamins will have the opposite effect.

When it comes to the healthy fats and proteins from nuts and seeds, we also have to learn how to consume them correctly—meaning, soaking them to make them more digestible and to activate their nutrients. And here too, as with everything, quality matters, because due to processing and storage, these can grow molds, and those molds can produce mycotoxins—so in the long run they can become triggers for disease.

PRIORITY 2: Vegetables and fruits—yes! In that order: vegetables before fruits.

And the guide says:

“Vegetables and fruits are essential to real food nutrition. Eat a wide variety of whole, colorful, nutrient-dense vegetables and fruits in their original form, prioritizing freshness and minimal processing.

Vegetables: 3 servings per day. Fruits: 2 servings per day.”

My note here would be that we need to be careful with the amount of fruit we consume—and the order in which we consume it—so we don’t get a very high blood-glucose spike and an insulin demand. The best fruits would be berries, because they provide the least sugar. And the other key point is the way we consume them: it’s not the same, for example, to eat a whole orange (with fiber that helps lower the glucose spike) as it is to drink a glass of bottled orange juice. And of course, quality matters: choose organic vegetables (and fruits, and all your food basically), and if you can get them from a local farm or grow them yourself, even better.

PRIORITY 3: Whole grains.

And the guide says:

“Whole grains are encouraged. Refined carbohydrates are not. Prioritize fiber-rich whole grains and significantly reduce the consumption of highly processed, refined carbohydrates that displace real nourishment.

Target: 2–4 servings per day.”

Here I do have to say that grains are not necessary—this should be a craving you enjoy once in a while. Also, “whole” isn’t always better. For example, with rice: yes, brown rice has more fiber, but it also has a higher natural arsenic content. So you have to evaluate the full context: if your diet already has enough fiber from vegetables and you want a treat once in a while, the best option would be white rice (organic and from regenerative agriculture—the kind that promotes the health of soils, habitats, and communities). Do you understand what I mean?

The new nutrition pyramid focuses on promoting Real Food, and it says:

“Eating real food means choosing foods that are whole or minimally processed and recognizable as food. These foods are prepared with few ingredients and without added sugars, industrial oils, artificial flavors, or preservatives.”

And I would add: “Real food is what nature gives us in its purest form”. Are you ready to make changes to your diet and your lifestyle?