A new study has just been published that examines the best existing evidence for achieving a nutritious and healthy diet. It is presented in that well familiar structure of the food pyramid.

The framework was created by an international team of nutritional scientists through a combination of systematic comparison of existing dietary guidelines, an integration of best evidence (across 250 publications), and expert consensus.

The results are by no means groundbreaking, but it does not hurt to reinforce this healthy way to approach your eating that is backed by quality science.

By translating areas of convergence across these independent evidence-based sources into a practical visual framework, it provides a globally adaptable approach to dietary guidance that explicitly incorporates carbohydrate quality and both human and planetary health.

Here is the pyramid:

And here is the summary of their guidelines:

Guideline 1: emphasize plant-based foods as the foundation of healthy eating

A variety of vegetables, fruits, and traditional whole and/or low-GI grains should form the core of the diet. Protein foods should be consumed regularly, with plant-based protein sources chosen more often than animal-based sources.

Protein foods include legumes, nuts, seeds, tofu, and other soy foods, seafood, poultry, eggs, milk, yogurt, kefir, cheese, and lean red meat, with an emphasis on plant-based options for routine intake. Red and processed meats should be consumed sparingly. Plant-based alternatives to meat and dairy may be included but vary widely in nutritional quality.

Guideline 2: choose foods rich in unsaturated fats over those high in saturated fats

Foods containing mostly unsaturated fats—such as nuts, seeds, and various plant oils—should replace foods high in saturated fats. Limit animal-based fats, such as butter, lard, and beef tallow, and prioritize unsaturated plant oils [e.g., olive, canola (rapeseed), soybean, sunflower, peanut, and other plant oils] to improve dietary fat quality. Modest intake of dairy products, preferably as yogurt and cheese, may be included as part of a healthy dietary pattern.

Guideline 3: prioritize high-quality carbohydrate sources

Traditional whole, high-fiber and/or low-GI carbohydrate foods should form the majority of staple carbohydrate intake. Aim for at least half of grain intake to come from whole grains, with the remaining staples drawn from culturally traditional low-GI grains and tubers. Limit sugars and starches consumed in low-nutrient forms, including SSBs and cariogenic confectionary and starchy snacks (e.g., potato chips and corn chips/crisps).

High-quality carbohydrate foods include fruit, legumes, and whole grains such as oats, barley, whole-kernel wheat products, brown rice, maize, millets, sorghum, and quinoa, as well as traditional low-GI staples including durum wheat-based pasta, some varieties of rice (e.g., basmati or parboiled), bulgur, pearl barley, pearl couscous, tortillas, and legume-based dishes (e.g., dahl, hummus, and bean or lentil stews).

Read the study here: Toward International Dietary Guidance: A Food Guide Pyramid for Human and Planetary Health