1/18/26

There’s been a lot of buzz around the “new” food pyramid, and honestly, there’s a lot to like. I appreciate that it finally flips the old model on its head. Emphasizing real, whole foods, quality protein, healthy fats, and fiber-rich plants, while eliminating ultra-processed foods, refined sugar, and artificial ingredients is a big step in the right direction. For many people, that shift alone would be a massive upgrade.

Where things get more nuanced is the strong emphasis on high saturated-fat dairy and red meat. These foods aren’t inherently “bad,” but they’re also not universally beneficial. How someone responds depends heavily on genetics, metabolic health, gut function, lipid patterns, inflammation, and personal history. From a clinical standpoint, I don’t see high-fat dairy working well for most adults. Cheese and dairy can be inflammatory, and raw milk comes with real challenges that are often glossed over online. These foods may work for some, but they’re far from a one-size-fits-all recommendation. I also would have loved to see something closer to the Harvard Healthy Eating Plate above which better emphasizes balance, variety, and plant diversity alongside protein quality.

Still, this shift matters. Encouraging high-quality protein, whole and minimally processed foods, higher nutrient density, increased fiber, and the removal of refined sugar and junk puts us miles ahead of where we were. The most important takeaway is this: no pyramid, plate, or plan works for everyone. The best eating pattern is the one informed by your data—genetics, blood work, gut health, hormones, and lifestyle. The real challenge now is paying attention and consistently making better choices.

— Dr. Armen

Wondering what nutrition approach actually fits you?

There’s no universal plan that works for everyone. If you have questions about how diet, inflammation, or lifestyle may be affecting your body, we’re happy to help you make sense of it.