New dietary guidelines from the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) are urging Americans to re-evaluate their eating habits, placing a stronger emphasis on protein, full-fat dairy, and whole foods. These updated guidelines, released by the Trump administration and renewed every five years, represent a significant departure from previous advice, particularly concerning red meat, dietary fat, added sugars, and processed foods. While some familiar nutrition advice remains, experts anticipate that these changes may lead to questions and potential confusion among the public.

Designed as a tool for both consumers and health professionals, the guidelines aim to standardize nutritional advice, influencing educational materials and health programs. Bonnie Taub-Dix, RDN, a registered dietitian and author, highlighted that while the new advice contains "familiar themes," it also "significantly departs from past guidance in important ways." One notable alteration is the introduction of a shorter document accompanied by an inverted food pyramid visual. This pyramid controversially places protein, dairy, healthy fats, fruits, and vegetables together at the top, while whole grains appear at the bottom. Taub-Dix criticized this hierarchy, stating, "Americans are severely lacking in fiber, yet whole grains appear at the tip of the pyramid, rather than sharing the foundation with fruits and vegetables. That visual hierarchy matters."

Among the most significant changes, five key areas stand out:

1. A Greater Emphasis on Protein: The new guidelines advocate for prioritizing protein at every meal, recommending a daily intake of 1.2 to 1.6 grams of protein per kilogram of body weight. This is considerably higher than the World Health Organization's recommended dietary allowance of 0.8 grams per kilogram per day. Gena Seraita, MS, RD, CDN, program director at NYU’s dietetic internship, noted that protein needs are highly individualized, depending on factors such as weight, activity level, and age, meaning this range may not be suitable for everyone. Taub-Dix also pointed out that most Americans tend to overconsume protein rather than underconsume it. Furthermore, the directive to obtain protein from animal sources, including red meat, as part of a "variety of protein foods" contrasts with previous guidance that prioritized lean protein. Taub-Dix expressed concern that "the heavier emphasis on animal protein raises concerns about increased saturated fat intake, especially if people aren’t given clear guidance on lean versus fatty sources."

2. A Shift Toward Full-Fat Dairy and Butter: The updated advice encourages obtaining most dietary fat from whole food sources like meats, poultry, eggs, omega-3-rich seafood, nuts, seeds, olives, avocados, and, notably, full-fat dairy, moving away from previous recommendations for low- or nonfat options. Lauren Manaker, MS, RD, owner of Nutrition Now Counseling, explained that this guidance is evidence-based, citing research suggesting that whole-fat dairy is not linked to an increased risk of obesity, diabetes, or cardiovascular disease, and may even help reduce these risks. However, Taub-Dix raised concerns about the potential for overconsumption of saturated fat, especially given its association with raising cholesterol and cardiovascular disease risk, a leading cause of death. Both Taub-Dix and Toby Amidor, MS, RD, also criticized the prominent placement of butter—a major source of saturated fat—on the new food pyramid, arguing that it could lead to overconsumption despite the guidelines recommending no more than 10% of total daily calories from saturated fat.

3. A Push Away From Highly-Processed Foods: While prior guidelines suggested prioritizing whole foods and limiting processed meats, the new document calls for a "dramatic reduction" in highly processed foods, or ultraprocessed foods (UPFs), with a simple message: "eat real food." Manaker believes this advice could yield significant health benefits, as data consistently links excessive UPF consumption to negative health outcomes like obesity and cardiovascular challenges. Conversely, Amidor highlighted a lack of specificity, noting that there is "no clear definition on the term ‘real,’ which brings about more confusion and leaves it open to consumer interpretation." Despite this ambiguity, organizations like the American Heart Association and American Medical Association have commended the guidelines for their renewed focus on limiting highly processed foods.

4. Stronger Limits on Added Sugars: The new guidelines take a stricter stance on added sugars, stating that no amount is recommended or considered part of a healthy diet, a shift from previous advice allowing a "small" amount. Furthermore, they propose a hard limit of 10 grams of added sugars per meal. Seraita found this unrealistic for most people and potentially confusing due to variations in meal frequency and size, which "could result in widely different amounts consumed for someone eating three meals a day versus six small meals."

5. Vaguer Alcohol Advice: In a move toward less specificity, the new guidelines simply advise people to "consume less alcohol," with pregnant women urged to avoid it entirely. This contrasts with previous guidance that provided specific daily limits: no more than two drinks for men and one for women. While the health effects of moderate drinking are less clear than heavy alcohol use, research does connect even casual drinking to certain cancers and other health problems.

Despite these significant changes, several core nutritional principles have remained consistent. Manaker emphasized the enduring message that "fruits and vegetables should be a part of our diets," underscoring their well-established link to positive health outcomes. The promotion of whole grains also persists, with the new guidelines recommending two to four servings per day of fiber-rich whole grains, echoing the 2020-2025 advice to make half of all grains whole. Additionally, while the guidance on added sugars has become more stringent, it builds upon the previous version's statement that nutrient-dense foods "have no or little added sugars." Taub-Dix remarked that this "continuity is reassuring and reflects decades of evidence linking these habits to better long-term health outcomes."