Independent Women Senior Fellow Monique Yohanan: ‘Think about the old food pyramid and flip it upside down’

A new set of U.S. dietary guidelines (a.k.a, the "food pyramid") represents a shift away from decades of low-fat recommendations and toward a focus on protein, healthy fats, and fiber, according to Independent Women Senior Fellow Monique Yohanan.

“Think about the old food pyramid and flip it upside down,” Yohanan said in an interview on the Health Policy Podcast, emphasizing a move toward “real food” and away from ultra-processed products.

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Yohanan, a physician with a background in public health and evidence-based medicine, said the updated framework prioritizes protein as the foundation of a healthy diet, followed by healthy fats and fiber.

“So try to get as much protein as you can, and it frankly doesn’t matter what kind of protein,” she said, noting that both animal-based and plant-based sources can fit within the approach.

She also pointed to a renewed emphasis on full-fat dairy products, including whole milk and cheese, as sources of both protein and fat. “Those give you a twofer because they have both protein and healthy fat,” Yohanan said.

The shift follows years of evolving research on metabolism and satiety. Yohanan said earlier low-fat guidance was based on the idea that reducing fat intake would lower insulin levels and prevent weight gain. More recent research suggests the opposite dynamic may be at play.

“What we really learned… is if you had an excess of foods that drove insulin secretion, then you would keep fat in your middle,” she said.

Foods higher in protein and fat, she added, tend to increase feelings of fullness, which can naturally reduce calorie intake. “If you feel full, you’re going to eat fewer calories,” Yohanan said.

Yohanan emphasized that the guidelines are not intended to prescribe a single diet.

“There is no one perfect diet,” she said, noting that approaches such as keto, vegan, or Mediterranean-style eating can all align with the broader framework.

She also highlighted lifestyle differences, including eating habits in Europe, where meals are more often shared and less centered on snacking. “It isn’t just what we eat, but it is how we eat,” Yohanan said.

Yohanan serves as a Senior Fellow for health policy at Independent Women and has spent roughly two decades developing medical guidelines, in addition to clinical work as a geriatrician and roles in Medicaid policy and artificial intelligence.