Based on an interview with Gage Blottenberger, RDN, LDN.
Every five years, the Department of Agriculture and the Department of Health and Human Services work together to create the Dietary Guidelines for Americans. These guidelines help set health standards, guide public nutrition programs and inform health professionals across the United States.
The newest 2025–2030 edition was released in early January and includes several notable updates. What do these changes mean for your family and your personal eating habits? Read on as we break down the key recommendations.
The New Dietary Guidelines: An Updated Take on Food Groups
One of the most significant changes in the new dietary recommendations is a revised approach to how different food groups are presented.
For many years, the classic “food pyramid” and, later, MyPlate (which debuted in 2011) helped people prioritize which foods to eat most and which to eat least. Fruits and vegetables took up the most space — those were the foods to prioritize first — while fats, oils and sweets took up the least.
The new view in the 2025-2030 guidelines does the same. However, it uses an upside-down food pyramid that emphasizes protein, whole-fat dairy, olive oil and green vegetables at the top with eggs, fruits, and other healthy fats and vegetables just below. Whole grains are at the bottom.
Here’s a look at the specific guidelines within that pyramid.
Eat Real Food
An introductory letter with the dietary guidelines includes a note to “eat real food.” What does that mean? Pretty much exactly what it sounds like.
Choose foods as close to their original state as possible, with little processing and few additives. That means opting for whole foods rather than ultra-processed foods, such as frozen and ready-to-eat meals.
If you’re buying prepared food, such as bread, pick the one with the fewest ingredients. If you recognize the names of all the ingredients, that’s even better.
Prioritize Protein
Previously, dietary guidelines recommended that people consume 0.8 grams of protein per kilogram of their body weight. The new guidelines nearly double that, calling for 1.2–1.6 grams of protein per kilogram.
Do you really need that much protein? It depends. Protein plays an important role in the body, helping to build and repair tissue, supporting the immune system and providing you with energy.
Most people, however, get the protein they need with the previous protein recommendation of 0.8 grams of protein per kilogram of body weight. You may want to eat more if you’re physically active or an older adult who needs to maintain muscle mass.
The new guidelines also encourage eating protein from animal sources, including red meat. These foods often contain higher amounts of saturated fats, which increase the risk of heart and vascular disease. The healthiest protein sources contain low amounts of saturated fat. Chicken, turkey, fish and vegetarian sources, such as quinoa, beans, peas and lentils, all offer plenty of protein with less saturated fat than red meat.
Consume Dairy Products
The dietary guidelines recommend eating three servings of whole-fat dairy products, such as milk, yogurt and cheese, each day. While whole-fat dairy can be part of a healthy diet, it is also high in saturated fat. You can gain the same benefits of whole-fat dairy — protein, calcium and other essential nutrients — from low-fat or fat-free dairy products.
Incorporate Healthy Fats
Your body needs fat to function, and the thinking around fat has changed drastically over the past few decades. Nutrition experts now know that the type of fat matters.
Certain fats, including saturated fat and trans fat, are considered “unhealthy fats.” These fats can increase the amount of low-density lipoprotein (LDL) cholesterol in your blood, which raises your risk for heart disease and stroke.
Unsaturated fats, including monounsaturated and polyunsaturated fats, are known as “healthy fats.” These fats can actually reduce your LDL cholesterol and contain nutrients such as vitamin E and heart-healthy omega-3 fatty acids.
The new dietary guidelines recommend limiting saturated fat, but they also include full-fat dairy as a source of healthy fat and note that butter and beef tallow contain essential (necessary) fatty acids. All these options contain high amounts of saturated fat.
When it comes to fat, choose wisely. Incorporating a small amount of healthy fat in your meals can slow digestion, which prevents blood sugar spikes. Opt for foods with heart-healthy unsaturated fats, especially omega-3 fatty acids.
In Conclusion: What to Make of the 2025–2030 Dietary Guidelines
The 2025–2030 dietary guidelines have recommendations worth incorporating into your eating habits. To boost your health, choose whole, real foods whenever you can.
Whole foods are those that are lightly processed, if at all, and they usually contain few unhealthy additives, such as added sugar and excess sodium. Fill your plate at meals with plenty of fruits, vegetables and whole grains.
When it comes to protein and fat, talk with your primary care provider about your risk of heart disease and other chronic diseases. Your provider can help you create a healthy eating plan that addresses your health needs and supplies you with the right balance of protein, healthy carbohydrates and healthy fats you need to feel your best.
Watch an Interview
Want a dietitian’s perspective on the new dietary guidelines? University of Maryland Baltimore Washington Medical Center dietitian Gage Blottenberger, RDN, LDN, recently discussed the new guidelines on Maryland Public Television.
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- Stretch Your Food Budget: How to Eat Affordably Without Sacrificing Health
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