What You Need to Know About the 2025-2030 Nutrition Guidelines

Updated U.S. federal dietary advice from Eat Real Food

Every five years, the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) release the Dietary Guidelines for Americans—the foundation for federal nutrition policy, school meals, nutrition education, and public health guidance. The 2025–2030 edition arrives with one clear message: eat real food.

A Simple Framework Overhaul

Unlike past editions, the new guidelines are much shorter.  The central tenet is built around a new “food pyramid” emphasizing whole, nutrient-dense foods and de-emphasizing modern processed products.

At the core:

• Real food is defined as whole, nutrient-dense, and naturally occurring—foods recognizable without industrial processing or chemical additives.

• The guidance is intended as a flexible framework, not a strict diet — supporting cultural preferences, lifestyles, and budgets.

Key Recommendations

🍗 Prioritize Protein at Every Meal

The guidelines encourage high-quality protein intake from both animal and plant sources at each meal. Protein is highlighted for its role in muscle maintenance, metabolic function, and overall nutritional balance. The updated recommendation targets 1.2–1.6 grams of protein per kilogram of body weight per day—meaning a 150-pound adult might aim for roughly 82–109 g/day, depending on activity and individual needs.

Protein sources include:

• Lean and nutrient-dense meats

• Seafood

• Eggs

• Dairy (including full-fat products)

• Beans, legumes, nuts, and seeds
  

🥦 Vegetables & Fruits Are Fundamental

The rules reiterate the importance of vegetables and fruits, especially in their whole forms:

• Vegetables: ~3 servings/day

• Fruits: ~2 servings/day

Canned, frozen, and dried forms are acceptable when they contain minimal added sugar. Juice is allowed in small portions or when diluted with water.

🍞 Whole Grains Over Refined Carbs

Whole grains are recommended for their fiber and nutrient content. In contrast, refined carbohydrates (e.g., white bread, sugary cereals) should be significantly reduced. Target: 2–4 servings of whole grains daily.

🧈 Healthy Fats Are Welcome

Healthy fats from whole foods support brain health and nutrient absorption. Recommended fat sources include: nuts and seeds, olive oil, avocados, fatty fish, and low-fat dairy products.

At the same time, saturated fat should make up no more than 10% of daily calories.

🚫 Limit Highly Processed Foods & Added Sugars

For the first time, the guidelines explicitly talk about highly processed foods—defined broadly as pre-packaged, prepared, or ready-to-eat foods high in added sugars, unhealthy fats, sodium, and artificial additives. Although the Dietary Guidelines encourage minimizing processed foods and added sugars, they do not fully account for the reality that affordability and food access remain significant challenges for many individuals and families.

🧂 Sodium Guidance

• Sodium: Adults and adolescents are generally advised to be less than 2,300 mg/day—with lower amounts recommended for younger children or adults with high blood pressure. Highly processed foods are a key source to avoid.

Why This Matters

The 2025–2030 guidelines aim to shift the American diet toward nutrient-dense, minimally processed foods, addressing the high prevalence of chronic disease linked to diet and lifestyle. These guidelines inform:

• Federal nutrition programs like school and military meals

• Public nutrition education campaigns

• Healthcare and wellness initiatives
  

A Dietitian’s Perspective: Why One Size Still Doesn’t Fit All

While I appreciate the guidelines’ renewed focus on whole, minimally processed foods, I do have some professional concerns—particularly around the reduced emphasis on whole grains and the more permissive stance toward saturated fat. Whole grains have a strong evidence base for supporting gut health, cardiovascular health, and glycemic control, especially for individuals with diabetes, prediabetes, or elevated cholesterol. Likewise, while saturated fat can absolutely fit into a healthy diet, higher intakes may not be appropriate—or beneficial—for everyone. Another area of concern is the recommendation to reduce processed foods and added sugars: cost, geography, and time constraints can make these recommendations difficult to follow, and nutrition guidance must meet people where they are. At the same time, it’s important to acknowledge that not everyone has the same access to fresh, whole foods.

That’s why I continue to emphasize an individualized approach to nutrition. Genetics, medical history, metabolic health, culture, preferences, and lifestyle all matter. What works well for one person may not work—or may even be harmful—for another. The Dietary Guidelines provide a framework, not a prescription. My role as a licensed dietitian is to help translate those broad recommendations into a plan that supports your health goals, labs, and real life.

In other words: real food matters—but so does personalization.