New guidelines for healthy eating say Americans should eat more whole foods and protein, fewer highly processed foods and less added sugar.

The food pyramid is getting turned upside down, with protein and dairy gaining more prominence in the suggested American diet. Sugar and processed foods are getting shunned even more with warning labels.

The new guidelines suggest prioritizing protein at each meal, with a goal of getting around 1.2 to 1.6 grams per kilogram of a person's body weight each day. The government recommends protein from animal sources such as eggs, poultry, seafood and red meat, as well as plant-based sources such as beans, peas, lentils, legumes, nuts, seeds and soy.