The Department of Health and Human Services (DHHS) and the U.S. Department of Agriculture Secretary (USDA) released the Dietary Guidelines for Americans, 2025–2030. The updated guidelines prioritize whole, nutrient-dense foods while dramatically reducing highly processed foods. A new food pyramid is introduced in the revised guidelines, focusing more on protein and less on grains or carbohydrates.
Key areas within the guidance include:
- Individualized diets: That is, eating the right amount for you, which depends on several factors such as age, height, weight, and level of physical activity.
- Prioritizing protein at every meal: Include high-quality, nutrient-dense protein from animal and plant-based sources.
- Goal: 1.2 – 1.6 grams of protein per kilogram of body weight per day, adjusting based on individual caloric requirements.
- Consume dairy: The updated guidelines shift to full-fat dairy products with no added sugar.
- Goal: 3 servings per day (based on a 2,000-calorie/day diet).
- Eat fruits and vegetables throughout the day: Include a variety of colorful, nutrient-dense fruits and vegetables in their original form (frozen, canned, or dried with no or very limited added sugars are also a good option). Limited portions of 100% juice are included, or juice can be diluted with water.
- Goal:
- Vegetables 3 servings/day
- Fruits 2 servings/day
- Incorporate health fats: These are available in many whole foods such as meats, poultry, eggs, omega-3-rich seafood, nuts, seeds, full-fat dairy, olives, and avocados. When adding fats during cooking, prioritize oils with essential fatty acids.
- Goal: Saturated fat should not exceed 10% of total daily calories.
- Focus on whole grains: Prioritize fiber-rich whole grains, significantly reducing highly processed, refined carbohydrates such as white bread.
- Goal: 2 – 4 services per day. This is a significant shift from the previous guidelines.
- Limit highly processed foods, added sugars, and refined carbohydrates: Avoid highly processed packaged, prepared, ready-to-eat, or other foods that are salty or sweet. No added sugars or non-nutritive sweeteners are recommended. This does not include naturally occurring sugars such as those in whole fruits or plain milk.
- Limit alcoholic beverages: Consuming less alcohol is better for health. Pregnant women and those recovering from alcohol use disorder, or who are unable to control the amount of intake, those taking medications or with medical conditions that could interact with alcohol should avoid it completely.
The guidelines also include special considerations across the lifespan, including older adults. For older adults, it notes that some may require fewer calories but still require equal or greater amounts of key nutrients. To meet these needs, they should prioritize nutrient-dense foods; however, if their intake or absorption is insufficient, fortified foods or supplements may be needed under medical supervision.
DHHS and USDA have published several resources to provide information about the updated guidelines, including: