If you trusted the USDA pyramid, you do yourself a disservice. Harvard's is far better. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ The USDA was pushed by the food and dairy industry, and made a poor food pyramid as a result. In particular they heavily over-emphasize the importance of dairy.  That food pyramid might not force someone to gain weight, but anyone who tries to follow it has been lead down the wrong path. In a way that is worse, because it harms the minority of people who do put in the effort to take care of themselves.