The old food pyramid old guide recommended filling your plate with roughly equal portions of grains, protein, vegetables, and fruit, with dairy rudely downsized and pushed to the side. The new 2025-2030 American dietary guidelines replace the circular plate with an inverted pyramid that places animal foods, vegetables and fruits at the top. The calories you need depend on your age, sex, height, weight, and level of physical activity. Pay attention to portion sizes, particularlyfor foods and beverages higher in calories. Hydration is a key factor in overall health. Choose water (still or sparkling) and unsweetened beverages. Prioritize protein foods at every meal Consume a variety of protein foods from animal sources, including eggs, poultry, seafood, and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds, and soy. Swap deep-fried cooking methods with baked, broiled, roasted, stir-fried, or grilled cooking methods. Consume meat with no or limited added sugars, refined carbohydrates or starches, or chemical additives. If preferred, flavor with salt, spices, and herbs. Protein serving goals: …