Pyramids, Plates, Inverted Pyramids...

What guidelines do we trust? What do we follow?

My clients often hear me say the statement "don't complicate food". Food should be enjoyed but can sometimes leave people in analysis paralysis.

This week, the American Heart Association published a fantastic article highlighting patterns of foods to promote cardiovascular health. 

I'd love to hear your thoughts... after playing this week's 2 truths and a lie let me know what you think. Also I recognize reading long scientific artilces doesn't excite everyone... check out the summary table and figure, they are extremely helpful!

1. The "Pattern" Over the "Plate": The AHA has officially shifted its focus away from strict individual nutrient targets (like exact grams of fat) toward long-term dietary patterns that accommodate cultural preferences and budgets.

2. The Dairy Swap: For the first time, the 2026 guidelines suggest that full-fat dairy and beef tallow are "heart-neutral" and can be consumed in the same quantities as plant-based oils without increasing CVD risk. 

3. The Protein Pivot: The updated guidance places a significantly stronger emphasis on plant-based proteins (beans, lentils, and nuts) as the primary recommendation for heart-healthy protein sources.

The Lie is... Number 2!

While the guidelines have become more flexible regarding where and how you eat, the science on saturated fats remains firm. The 2026 statement continues to recommend replacing saturated fats (like butter and beef tallow) with unsaturated fats (like olive, or canola oils) to lower LDL cholesterol. It also maintains a preference for low-fat or fat-free dairy to help manage calorie and saturated fat intake.

You don’t need a "perfect" plate every single meal. Focus on the 9 key features—like choosing whole grains over refined ones and minimizing ultra-processed foods—to build a pattern that lasts a lifetime.