Food Pyramid 2025: Latest recommendations and advice for a balanced diet

Updated: August 5, 2025 • Seven-minute read (FAQ, tips, quizzes, ratings).

Why talk about the food pyramid in 2025

We thought we knew everything about the famous food pyramid, the diagram we've all encountered at school or at the doctor's office to learn how to eat a balanced diet. But in 2025, is this model still relevant? Between evolving recommendations, food trends (flexitarianism, batch cooking, air fryer 🔥...), social media, and environmental awareness, it's sometimes difficult to find your way around!

The food pyramid remains a simple visual reference: it classifies food groups according to their importance for health, from the most essential (water, fruits and vegetables 🥗…) to the most occasional (sweets, cold cuts, ultra-processed foods). But with the arrival of new products, the rise of vegetarian diets and the influence of the Mediterranean lifestyle, has the base of the pyramid shifted? Should we take inspiration from it or put it away in the cupboard?

In this article, we take a look at the 2025 version of the pyramid, its limitations, and tips for applying it in everyday life without any hassle. Grab a cup of tea, we'll explain everything!

What has changed in the food pyramid

Since its creation in the 1990s, the food pyramid has undergone several facelifts: out with unlimited white bread, in with whole grains, and in with variety and quality. The 2025 version, inspired by the latest research and models like the Mediterranean pyramid, focuses on dietary diversity, seasonality, and environmental impact.

Experts now insist on:

• Hydration: Water remains at the base of the pyramid. Juices, sodas, and sugary drinks now occupy the top, and should be consumed sparingly.
• Fresh, local, and seasonal fruits and vegetables come next. For a change, consider trying the weekly fruit and vegetable basket !
• Whole grains (brown rice, sourdough bread, quinoa, etc.) are popular for their satiating effect and fiber, much more so than refined versions.
• The emphasis on plant-based alternatives (chickpeas, tofu, lentils, etc.) is being placed on reducing meat consumption, but without completely excluding it. Flexitarianism is on the rise!
• Virgin oils (rapeseed, olive, etc.), nuts and seeds are gradually replacing butter or industrial margarine.
• And finally, at the very top, ultra-processed products, sweets, sodas, cold cuts and snacks to limit.

What's new? We're talking more and more about physical activity, conviviality, and emotional balance, which are taking place... at the base of the pyramid! To learn more about this trend, also see this new pyramid and Mediterranean lifestyle .

How to apply the pyramid in real life

The theory is great, but how do we do it in real life, between work, kids, sports, and summer barbecue cravings? Good news: the 2025 food pyramid is easy to implement with a few simple steps:

• Plan your shopping: Start your list with vegetables, fruits, whole grains, and legumes. Consider smart solutions like smoothie blenders to quickly cook up ugly vegetables or overripe fruit.
• Choose homemade: Cooking yourself, even basic meals, allows you to control sugar, salt, and fat. Air fryers are all the rage for hassle-free roasted vegetables, sweet potato fries, and healthy oil-free snacks.
• Vary your protein sources: alternate eggs, legumes, fish, white meat, tofu, etc. and discover new recipes every week.
• Eat colorfully: The brighter your plate, the richer it is in vitamins and antioxidants. Try seasonal salads or vitamin-packed bowls, for example.
• Don't demonize pleasure: a square of chocolate or a summer barbecue with friends feels good too. For barbecue cravings, take a look at the Grill & Summer collection for practical accessories.

The most important thing? Listen to your hunger, eat at the table, slow down, savor... and don't forget to move! A few minutes of walking or cycling is already something.

Eat well without blowing your budget

We sometimes think that eating a balanced diet is expensive. However, there are plenty of tips for applying the food pyramid without breaking the bank:

• Buy in season: fruits and vegetables of the moment are much cheaper. Seasonal baskets ( discover them here ) are often a good deal and allow you to discover new products!
• Favor vegetable proteins: lentils, chickpeas, beans, etc. cost less than meat or fish, and keep for a long time.
• Cook in large quantities: prepare dishes in advance, portion, freeze (long live batch cooking!).
• Use up leftovers: leftover rice becomes a bowl, cooked vegetables turn into an omelet or pancake.
• Invest once in good equipment: a blender, an air fryer, a few airtight jars and you'll save time (and money!) over time.

Bottom line: no need for exotic foods or expensive supplements. Simplicity pays off, and the food pyramid fits every budget.

Other models of balanced diet

The food pyramid still has its fans, but it is no longer alone: other models are emerging and complementing its recommendations.

• The Harvard Healthy Plate: a clear visual that divides the dish into equal parts: half vegetables/fruits, a quarter whole grains, and a quarter protein. Simple and effective!
• The Mediterranean model: emphasizes olive oil, legumes, herbs and spices, convivial meals... and a glass of water (or wine, in moderation) at the table.
• The “least processed possible” rule: we favor raw products, homemade products, and we limit additives and preservatives.

Depending on your lifestyle or your desires, you can mix and match these approaches and choose from each model what speaks to you most. The important thing is consistency, not perfection!

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