Cook
the New
Pyramid.

Real food is the food a kitchen could make. Whole or minimally processed. Recognizable as what it is: an egg, a sweet potato, a piece of chicken, an apple, a head of broccoli, a pot of oats, a wheel of cheese, a jar of olive oil.

It is not a moral category. It is a recognizable one. If you read the ingredients out loud and they sound like a chemistry lecture, the food has been engineered for shelf life and bliss-point flavor, and is doing different work in your body than the food it is shaped to look like.

The federal guidance now says this in plain English. Eat real food.

An ultra-processed food is one made with industrial ingredients and processes that do not exist in a home kitchen. The technical definition is the NOVA Group 4 classification developed by researchers at the University of São Paulo.

Markers that tell you a food is ultra-processed: an ingredient list with five or more items, ingredients you do not recognize as food (maltodextrin, soy protein isolate, mono- and diglycerides, high-fructose corn syrup, artificial colors, "natural flavors"), and engineering for shelf stability and palatability rather than nourishment.

Examples: most packaged breakfast cereals, packaged bread that lasts three weeks, soda, energy drinks, flavored yogurt with thickeners, frozen meals, hot dogs, deli meat with phosphates, packaged cookies, snack bars, most chips, instant noodles, infant formula, protein powders, plant-based meat alternatives engineered to mimic meat.

Monteiro et al., NOVA classification, Public Health Nutrition, 2019.

Processing is not the problem. Humans have processed food for ten thousand years. We grind grain into flour, ferment milk into cheese, cure meat with salt, dry herbs, can tomatoes, freeze peas, press olives.

Ultra-processed is different. It refers specifically to industrial formulations made from substances extracted from food (oils, sugars, starches, protein isolates) recombined with cosmetic additives. The product is engineered, not cooked.

Olive oil is processed. A roasted chicken from the grocery store is processed. Plain frozen broccoli is processed. None of these are ultra-processed.

Three things changed that matter for the home kitchen:

One. The guidelines explicitly named ultra-processed food as a category to avoid. This is the first time in the document's 40-year history.

Two. Protein moved up. The new federal target is 1.2 to 1.6 grams of protein per kilogram of body weight per day, a meaningful increase over previous guidance.

Three. The pyramid itself was redesigned. Protein, dairy, and healthy fats now sit at the wide top. Vegetables and fruits in the middle. Whole grains at the smaller supporting base.

2025-2030 Dietary Guidelines for Americans, jointly released by HHS and USDA, January 7, 2026.

No. Cook the New Pyramid does not tell you what to weigh, what to count, or what to eliminate forever. There are no points, no phases, no banned foods, no purity tests, no before-and-after photos.

It teaches you how to apply the three categories of the new federal pyramid in your kitchen. You leave with a way of cooking, not a temporary plan.

The press coverage is contradictory. The evidence is more consistent than the headlines suggest.

The strongest single piece of causal evidence is the 2019 NIH inpatient randomized controlled trial run by Kevin Hall and colleagues. Twenty adults lived on a metabolic ward for four weeks. Two weeks on an ultra-processed diet, two weeks on a minimally processed diet matched for calories, sugar, fat, salt, and fiber. On the ultra-processed arm, participants ate an average of 508 more calories per day and gained roughly two pounds in two weeks. They lost the same amount on the minimally processed arm.

The 2024 BMJ umbrella review covered 9,888,373 people across 14 meta-analyses and 45 pooled analyses. It found convincing-grade evidence linking high ultra-processed food intake to about 50 percent higher risk of cardiovascular-disease-related death.

These are not perfect studies. Hall's was small. The BMJ review is observational at the population level. But they point the same direction, and they are the best evidence we have, and the federal guidelines committee read all of it before writing.

Hall et al., Cell Metabolism, May 2019, DOI 10.1016/j.cmet.2019.05.008. Lane et al., BMJ 384:e077310, February 28, 2024.

The critique is that NOVA Group 4 covers too wide a range, from packaged whole-grain bread to soda, and that mechanism varies across that range. That critique has merit at the margins.

It does not change the central finding. When studies separate out the most ultra-processed segments of the category (sodas, sugary cereals, processed meats, packaged snacks), the signal does not weaken. It strengthens. The argument is real, but it is an argument about where to draw the line inside the category, not about whether the category matters.

For the home kitchen, the practical version is simple. If a food was made in a factory using ingredients you cannot buy at the grocery store, it is doing different work in your body than a food a kitchen could make.

The press changes because nutrition press is built on cycles of single-study coverage. The science underneath is more stable than the headlines.

Whole eggs are real food. The dietary cholesterol story was overturned by federal guidance more than a decade ago. Eat them.

Lean red meat in reasonable amounts is real food. Heavily processed meat (hot dogs, bologna, salami with added nitrates and phosphates) is in a different category and carries higher risk.

Saturated fat from whole-food sources (butter, full-fat dairy, fatty meat, coconut, dark chocolate) eaten in the context of a real-food pattern is not the public health threat it was treated as for forty years. The federal guidance now reflects this more openly than at any previous point.

The thing that consistently does not vary, study to study, decade to decade: ultra-processed food is bad for you. Real food is good for you.

Because chronic disease is not political. 76.4 percent of adults have at least one chronic condition. 1 in 5 children meets the clinical threshold for obesity. $4.9 trillion a year goes to American healthcare and 90 percent of it goes to treating these conditions.

The kitchen is where this changes, in every household, in every region, in every income bracket, under every administration. Real food heals. The country is sick. Set the politics aside.

Helene has spent 30 years on the implementation side of nutrition science, working with families and institutions across the spectrum. The work is the work. The plumb line is the truth.

No. The American Kitchen Project is a private educational program founded by Helene Leeds, MS. We teach families how to cook the 2025-2030 Dietary Guidelines for Americans in the home kitchen. We are not affiliated with, endorsed by, or sponsored by the USDA, HHS, or any federal agency. The phrase "Cook the New Pyramid" is the name of our private educational program and does not represent the views of any federal entity.

Yes. The new federal pyramid puts protein at the top, but it does not specify the source. Vegetarians can hit the 1.2 to 1.6 g/kg target through eggs, full-fat dairy, legumes (lentils, beans, chickpeas), nuts and seeds, whole grains like quinoa, and high-protein plant foods.

Week 1 of the program includes a specific session on stretching plant proteins to meet the federal target, and Week 2 covers vegetable preparation at the level of detail vegetarians need. Many of the staple recipes are vegetarian or easily adapted.

Yes, with one note. Vegans need to be deliberate about hitting the federal protein target and about B12, iron, omega-3s, and certain minerals. The program teaches you how to apply the pyramid in a vegan context: legumes, whole grains, soy in its whole forms (tofu, tempeh, edamame), nuts and seeds, and high-protein plant patterns built around them.

If you are vegan for ethical reasons, the program does not push animal foods. If you are vegan because you tried it once and have not revisited it, the program will not push you out of it either. The work is to eat real food, regardless of category.

The one place to be careful: many "vegan" products in grocery stores (faux meats, vegan cheeses, packaged vegan snacks) are ultra-processed. The program teaches you how to spot them and how to substitute.

Not in spirit. Low-carb and keto patterns built around real food (meat, fish, eggs, dairy, low-sugar vegetables, nuts) are compatible with the spirit of Cook the New Pyramid. The whole grain category becomes optional, and you spend more time in the protein, fats, and vegetables sections.

What the program will push back on: low-carb products that are ultra-processed. Keto cookies, low-carb tortillas, sugar-free candy, packaged "keto-friendly" snack bars are mostly engineered industrial food with marketing copy on top. The program teaches you to recognize the difference.

Yes. The whole grains category includes many gluten-free options: rice, oats (certified gluten-free if you have celiac), quinoa, buckwheat, millet, corn, sorghum, teff. The program teaches you how to build a gluten-free pantry around the new pyramid without relying on ultra-processed gluten-free packaged foods, which are often worse than the conventional version.

If you have celiac disease or non-celiac gluten sensitivity, consult your physician on your specific dietary needs. The program is educational, not medical.

Yes. Dairy is one of the foods in the protein/fats category, but it is not required. The program teaches you to hit the federal protein and calcium targets through other foods: eggs, fish (especially small fatty fish with bones like sardines), leafy greens, almonds and tahini, fortified plant milks (choose unsweetened varieties without thickeners).

If you are dairy-free for medical reasons, your physician's guidance overrides anything in the program.

Fish sits squarely in the protein and healthy fats category at the top of the new pyramid. Wild-caught salmon, sardines, mackerel, herring, and trout are among the most nutrient-dense foods on the federal list. Pescatarian patterns are easy to build inside the program.

The program covers sourcing (wild vs. farmed, sustainability), preparation (the 12-minute whole-fish dinner, the 5-minute canned-fish lunch), and how to balance fish-based meals with vegetables and grains.

Intermittent fasting is about when you eat. Cook the New Pyramid is about what you eat. They are compatible.

If you fast, the program will help you make every eating window count, hitting the federal protein target inside a compressed schedule. The 30-minute grocery list and the 8 to 12 staple recipes work whether you eat in a 16-hour or 8-hour window.

The peer-reviewed evidence is unambiguous that real food, eaten consistently, moves the markers that doctors care about: blood pressure, blood sugar, lipid panels, inflammatory markers, weight, sleep quality, energy.

The DASH-Sodium trial showed measurable declines in cardiac troponin within 12 weeks on a whole-food dietary pattern. The DiRECT trial demonstrated that nearly half of participants with type 2 diabetes achieved remission within 12 months on a structured real-food intervention. Coronary plaque has been shown to regress on real-food dietary patterns in serial CT studies.

Whether your specific condition is reversible depends on the condition, the stage, the duration, and individual factors that only your physician can assess. What is clear is that real food moves the right markers in the right direction in nearly every chronic condition studied. The kitchen is part of the treatment.

Juraschek et al., JAHA, 2023. Lean et al., Lancet, 2018 (DiRECT trial). Ornish et al., JAMA, 1998.

The new federal pyramid, applied carefully, is consistent with current clinical guidance for type 2 diabetes management. Real food, lower in ultra-processed carbohydrates, higher in protein and fiber, is what most endocrinologists recommend.

That said, if you are on medication (especially insulin or sulfonylureas), changing your food pattern can change your blood sugar quickly, and your medication may need to be adjusted by your physician. Do not start this program without telling your doctor what you are doing, especially in the first two weeks when changes happen fastest.

The Family Track ($497) includes a private consultation with Helene where she can advise on how to apply the program around your medical situation, in coordination with your physician.

Almost certainly. The DASH (Dietary Approaches to Stop Hypertension) trial established more than two decades ago that a real-food eating pattern lowers blood pressure as effectively as some first-line medications. Cook the New Pyramid follows the same nutritional principles.

Continue any blood pressure medication as prescribed. Tell your physician you are changing your food pattern. Blood pressure may drop, and medication doses may need adjusting.

Cardiac patients are among the populations with the most to gain from a real-food eating pattern, and your cardiologist is the right person to set the parameters. Bring the federal pyramid and the program outline to your next appointment. Most cardiologists in 2026 are familiar with the new guidance and will know how to integrate it with your treatment plan.

The Family Track includes a consultation with Helene if you want help translating cardiology guidance into a kitchen routine.

The research connecting ultra-processed food, gut health, and autoimmune disease is growing rapidly. Real-food eating patterns are associated with reduced inflammation across most autoimmune conditions studied. Many patients report meaningful symptom improvement on a real-food pattern.

Specific autoimmune conditions sometimes require additional dietary specifics (gluten-free for celiac, sometimes nightshade-free or lectin-modified for certain conditions). Work with your physician or a clinician familiar with your specific condition. The program teaches the foundation. Your medical team handles the specifics.

The new federal pyramid is consistent with current obstetric guidance for pregnancy and lactation. Real food, adequate protein, plenty of vegetables and fruits, whole grains, and the elimination of ultra-processed foods are what most OBs and midwives recommend.

Pregnancy adds specific nutrient considerations (folate, iron, choline, DHA) that the program addresses in a dedicated Week 4 module. Continue prenatal vitamins as prescribed. Discuss any major dietary change with your OB or midwife.

Almost certainly, yes. The program is built directly on the 2025-2030 Dietary Guidelines for Americans, which are the same guidelines your physician's office is working from. Cook the New Pyramid is the implementation layer behind the printout the doctor sent home. Bring it to your next appointment if you want to confirm.

No. Cook the New Pyramid is a private educational program from The American Kitchen Project. It is not medical advice and not a substitute for professional medical care. If you have a medical condition, consult your healthcare provider before starting this or any other program.

Yes. Week 2 of the program addresses picky eating specifically. It uses the "no-thank-you bite" framework, covers the three vegetables that families consistently accept first, and teaches a non-coercive approach that pediatric feeding specialists endorse.

The program does not require everyone in the household to eat the same plate every night. It builds toward family meals over the 30 days, at whatever pace your household can actually sustain.

You do not need a spouse who is on board on Day 1. You need a kitchen that defaults to real food, so that whatever your spouse chooses on any given night, the easier choice in the house is the better one. Most spouses come along inside 30 days because the food is good and the resistance was never really about the food.

Yes. The program is asynchronous: pre-recorded modules you watch on your phone, downloadable PDFs, and live calls that are all recorded for replay. The four live calls are 60 minutes each, scheduled for a single time across the cohort, recorded if you cannot make it.

The Tuesday-night cooking guidance translates to whatever your "Tuesday night" is, whether that is your dinner, before your shift, or after your shift. The principles do not change.

The American Time Use Survey shows the average American spends 40 minutes a day on food preparation. The program is designed to fit inside those 40 minutes, not require you to find more. You do not cook more. You cook differently.

Single parents and especially single mothers are one of the priority audiences for this program. The recipes are honest about a household with one adult, multiple kids, a job, and a school schedule. Nothing requires four hours on Sunday.

Yes. SNAP-friendly substitutions appear throughout the program. The Shopping Guide is organized by the three federal categories with budget-tier alternatives for each. The 30-minute grocery routine works at any income level.

Eggs, frozen vegetables, dried beans, brown rice, oats, peanut butter, cabbage, carrots, onions, potatoes, sweet potatoes, canned sardines, frozen wild fish, and chicken thighs are the spine of an affordable real-food kitchen. The program teaches you how to build around them.

The Self-Study tier at $97 keeps program entry low. Payment plans are available. If cost is the only barrier, write to heleneleeds@gmail.com.

This is the most common starting point. The program assumes no kitchen skills. It teaches eight to twelve foundational techniques that cover almost any meal, in short videos you can watch one at a time. By the end of Week 1, most participants are cooking 15-minute proteins they have never made before. By Day 30, they have a routine.

You do not need them. The program lists eight pieces of kitchen equipment that actually matter: a sharp knife, a cutting board, a heavy pan, a saucepan, a sheet tray, a colander, measuring tools, and an instant-read thermometer. Most households already own six of them. None require a remodel.

Yes. The program includes a session on eating out and the drive-through swap, with a realistic plan for households using delivery or fast food multiple nights a week. The goal is not zero meals out. The goal is that your default home pattern is real food, so that eating out can be a real meal too.

The program works for any household size. Single-person cooking is covered specifically in the Week 4 implementation module. Cooking once and eating across three meals is a core skill the program teaches.

Yes. Adults over 65 are among the segments with the most to gain. More than 90 percent of adults over 65 live with at least one chronic condition. The federal protein target is especially important in older adulthood, when muscle mass and bone density become harder to maintain. The program addresses age-specific considerations in the Week 4 implementation module.

Three to five hours a week, including viewing and cooking. Modules are 8 to 15 minutes each. The live calls are 60 minutes and recorded for replay. Cooking time is the cooking time you were already going to do, rearranged.

Cohorts open quarterly. Once you enroll, you receive cohort dates and a Pre-Week packet. Self-Study tier members can start any time; the live calls and community access are tied to cohort dates.

Self-Study ($97): All 16 video modules, the Pantry Diagnostic, the Shopping Guide, recipes, lifetime access. No live calls. Best if you are self-directed and just want the curriculum.

Implementation ($197): Everything in Self-Study, plus four live group calls with Helene (recorded), a moderated private community, and weekly office-hours replays. Best if you want accountability and community.

Family Track ($497, 10 spots per cohort): Everything in Implementation, plus a private 45-minute consultation with Helene, a custom 7-day household meal map, and two follow-up email check-ins. Best if you have a medical situation or a complex household and want one-on-one guidance.

Yes. 14-day, no-questions-asked. If within 14 days the program is not what you needed, write to heleneleeds@gmail.com and you will be refunded. No interrogation, no retention attempts.

May be HSA/FSA eligible with a Letter of Medical Necessity through Truemed. If you qualify, you can save up to 30 percent. Eligibility is determined by independent licensed practitioners through Truemed, not by us. Tax savings vary by individual situation.

Write to heleneleeds@gmail.com. Real human reply within two business days.