By: Paige Valentik MPS, RD, LDN

Have you heard there’s a new food guide pyramid? It’s basically an upside down version of the classic one everybody probably still remembers…with some modifications, of course. While the classic pyramid has been replaced by newer models (like plates, patterns, and updated pyramids), the goal remains the same: helping people build balanced, nourishing meals.

That said, the changes can feel overwhelming. One year fat is the enemy, the next year carbs are under scrutiny, and suddenly everyone seems to be eating a different “diet”. It’s no wonder nutrition can feel confusing.

Instead of getting lost in the details, let’s focus on my personal opinion of the top 3 evidence-based principles to follow:

1. Prioritize Whole, Minimally Processed Foods

Fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy (if tolerated) continue to form the foundation of a healthy diet. These foods provide fiber, vitamins, minerals, and phytochemicals that support digestion, heart health, blood sugar regulation, and overall well-being. You don’t need perfection—just aim for more often than not.

2. Balance Matters More Than Elimination

Newer guidance moves away from cutting out entire food groups unless medically necessary. Carbohydrates, fats, and proteins all play important roles in the body. A balanced plate that includes all three tends to support better energy levels, satisfaction, and long-term sustainability. Extreme restriction rarely leads to long-term success.

3. Consistency Beats Perfection

Nutrition research consistently shows that what you do most of the time matters far more than what you do occasionally. Regular meals, adequate protein, enough fiber, and mindful portions practiced consistently have a greater impact on health than short-term “clean eating” or dieting phases. Progress, not perfection, is the goal.

Part of the challenge is that nutrition advice is everywhere—and often contradictory. Headlines oversimplify research, social media promotes one-size-fits-all solutions, and context is usually missing.

NEWS FLASH: there is no single “best” diet for everyone. Your age, health history, activity level, preferences, culture, budget, and goals all matter. Two people can eat very differently and both be eating well for them. The most effective nutrition plan is one that’s personalized. That’s why working with a Registered Dietitian can be so valuable. A dietitian can help you cut through the noise, interpret evidence-based recommendations, and tailor them to your real life—without guilt, extremes, or confusion.

Food guides are helpful starting points, but your body isn’t a diagram. Individualized nutrition is where real, lasting results happen.