Inverted Food Pyramid Guidance for Older Adults

Last week the U.S. government released the 2025-2030 Dietary Guidelines for Americans which not only inverted the pyramid but included shifts in areas like consumption of processed foods, alcohol, sugar, and protein. While many experts feel some of these changes are overdue, there are a few areas of opportunity and awareness, especially for the senior population. To better understand how the new guidelines impact older adults, the LCS Health & Wellness Advisory Board (HWAB) – a board comprised of nationally respected experts in brain health, epidemiology, geriatrics, gerontology, population health, environment design, infectious disease, air quality, and post-acute care management – shared key takeaways from the new guidelines based on their areas of expertise. 

Increased protein can be beneficial, so choose the right source for your wellness journey. 

The new food pyramid recommends consuming higher quantities of protein and our HWAB couldn’t agree more. Furthermore, they encourage seniors to choose the right protein source to support overall health. The LCS HWAB encourages older adults to consider their cardiovascular health and incorporate plant-based proteins over protein sources high in saturated fats.

“The plant-based protein is downplayed in the Department of Health and Human Services guide,” said Dr. Nick Rogers, a retired Mayo physician and emeritus professor of dermatology for Mayo Clinic College of Medicine. “The proteins are replaced by red meat, beef tallow and fully saturated dairy which is counter to the recommendations for cardiovascular health and brain health.”

As for quantity, the board seems to agree that increasing quantity can benefit older adults. For seniors, consuming higher protein contributes to a healthier weight, improved wound-healing, decreased frailty, and an increased in strength, especially when paired with resistance activity, according to HWAB board member Jamison Feramisco, a practicing physician focusing on health and wellness across the continuum of care including home-to-hospital and post-acute care. 

“There is evidence that older adults should consume at least 1.0 gram of protein per kilogram of body weight per day, which is higher than that for young adults which is 0.8 grams per day,” said Elliott Kroger, a physician in the Chicago with more than 30 years of experience, 15 of which he has served as a senior living medical director. “The revised recommendation for older adults is 1.2-1.6 grams per day, but that can be hard to achieve with our seniors.”

One thing to be mindful of, seniors with kidney disease should exercise caution when considering protein consumption increases. Higher protein consumption may accelerate the progression of kidney conditions or worsen symptoms.

“It is important to note that seniors with stage 4 or stage 5 kidney disease may have different protein requirements,” said Dr. Kroger. 

While the LCS HWAB encourages seniors to consider following these new protein consumption guidelines, they also encourage seniors with existing medical conditions to consult their physician first, especially if kidney function concerns exist.

Fresh is best!

The new guidelines also emphasize decreasing processed foods and increasing fresh fruits and vegetables with a focus on “whole, colorful, nutrient-dense vegetables and fruits, in their original form, prioritizing freshness and minimal processing,” according to RealFood.gov. Our experts agree - fresh is best. However, they also share concerns around cost and meal preparation that may make adhering to this recommendation difficult for more frail seniors, especially those living on their own.

“Secretary Kennedy's recommendations are more expensive with the addition of red meat, dairy and fruits and the guide expects a lot of effort in food preparation and many perishable items which requires more shopping trips,” said Dr. Rogers. “This is a hardship for many seniors and the cause of the ‘meals ready to eat’ mentality of grocery shopping, leading to more processed foods.” 

Fortunately for those residing in senior living communities, culinary teams focus on providing expertly prepared meals in support of the unique dietary needs of aging adults, eliminating these hardships and ensuring balanced diets for residents. 

Fats and fiber, yes! Find the balance for your balanced diet.

The new guidelines state meals should include “healthy fats from whole foods such as eggs, seafood, meats, full-fat dairy, nuts, seeds, olives, and avocados,” according to RealFood.gov. Our experts agree that diets with energy-dense foods like full-fat dairy can help older adults struggling with poor appetites or weight loss to meet protein and calorie targets. The HWAB advises using caution when adding fats to your diet and encourages avoiding saturated fats, especially for older adults.

“There is a tremendous amount of literature associating saturated fats with cardiovascular disease, stroke, kidney failure, diabetes and some cancers,” said Dr. Kroger.

Fiber-rich whole grains with a reduction in highly processed, refined carbohydrates are also a priority of the reversed food pyramid but have been de-emphasized slightly. Our experts agree fiber, found in both whole grains and fiber-rich plants, is a key component of a healthy, balanced diet, especially as we add protein, to support a healthy gut. The board recommends seniors consider incorporating these fiber recommendations into their meals yet find the right balance of fiber within their diet to support overall health. 

Feeding the body, and the mind

Research shows a strong correlation between what we eat and the impact on brain health. Alzheimer’s and other forms of dementia are more prevalent in older adults, which is why the advisory board’s widely regarded brain wellness and cognitive aging expert, Dr. Cynthia Green, will continue to recommend the MIND diet for seniors. 

“The movement to higher fat/low carbs has been around for a bit, with some good results – but not that I have seen from a brain health perspective,” said Dr. Green.

For those focused on brain health, Dr. Green recommends the research-backed MIND diet, which has some similarities with the new national guidelines. 

“The MIND diet emphasizes a mediterranean diet focused on more of a plant-based diet including deep leafy greens, vegetables, fruits, and low-fat sources of protein as well as whole grain carbs. These national recommendations are very general, whereas the MIND diet is more specifically for management of cognitive health,” stated Dr. Green. “While the national recommendations and the MIND diet are not necessarily inconsistent with each other, it’s more a matter of perhaps customizing the national recommendations to a specific concern, as we would for nutritional management of a medical condition, for example.”

Tips for Seniors Looking to Adopt the New Guidelines

There are many benefits to the revised guidelines, however, as with any lifestyle change, it is important for seniors to adopt the pieces of these recommendations that best accommodate their healthcare needs. For example:

• Protein target:
  • Most older adults: 1.0–1.2 grams per day, spread across meals
  • Frail, ill, or recovering older adults: 1.2–1.5 grams per day, based on kidney health
• Fiber: fiber is critical and should be found in sources like vegetables, beans/lentils, berries, chia/flax, and nuts
• Fat quality: look for unsaturated fats found in olive oil, nuts, avocados, and fish along with full-fat dairy
• Carbohydrates: incorporate high-fiber carbohydrates found in oats, beans, whole grains and fruits

Fortunately for those residing in a senior living community, like The Arlington of Naples,  culinary teams focus on providing expertly prepared meals in support of the unique dietary needs of aging adults. At The Arlington, the culinary team thrives on bringing delightful dining options to residents to ensure every meal is a memorable, and health-focused experience. In addition, the community partners residents with a Health and Wellness Navigator™ to assist residents in their wellness journey, including nutritional guidance relevant to their unique health status.  

LCS communities are committed to continuing to help residents focus on and understand the benefits of a balanced diet with heart and brain healthy options while also providing an extraordinary culinary experience. 

More on the LCS HWAB 

The HWAB provides critical guidance in select areas that help shape LCS initiatives, ensuring the organization remains at the forefront of health, safety, and quality-of-life innovations for older adults. 
The board includes:

• Dr. Jamison Feramisco, M.D., Ph.D. 
• Joseph Eisenberg, Ph.D., M.P.H. 
• Dr. Stephanie Taylor, M.D., M. Arch. 
• Dr. Elliott Kroger, M.D., FACP 
• Dr. Roy S. Rogers III, M.D.
• Dr. Cynthia Green, Ph.D. 

Learn more about LCS communities and find a community near you by visiting LCSLiving.com.