Earlier this year, the United States federal government released the Dietary Guidelines for Americans, 2025-2030. While a few of the guidelines on the so-called food pyramid have been based on earlier recommendations or remain unchanged, experts say this is the most significant reset of federal nutrition policy in decades.
Adopting the slogan “Make America Healthy Again,” the central message conveyed appears straightforward. More whole foods and protein are good for your diet; leave behind highly processed foods and added sugars. But doctors, dietitians and nutritionists are divided on what works and what doesn’t.
Among the larger dietary changes, the daily recommended protein amount is nearly doubled. Added sugar should be radically limited, if it cannot be eliminated from your diet. For the first time, the guidelines explicitly urge Americans to avoid highly processed foods, though the definition of those foods is vague.
“These recommendations align closely with the Mediterranean diet, which has the strongest evidence base for preventing chronic disease – a pressing concern given that nearly 90% of U.S. health care spending goes toward treating chronic illness linked to diet and lifestyle,” explains Ilana Schachter, RD, with Nourish. “Encouraging plant-forward meals, legumes and minimally processed foods can help people meet nutrient needs while supporting long-term metabolic and cardiovascular health.”
The first food guidelines issued by the U.S. government were published in 1916 and were primarily aimed at the nutrition of young children. It was intended, in part, for education and to promote healthy eating, while managing shortages and encouraging urbanites to connect with farmers, for the benefit of both.
In 1943, at the height of America’s involvement in World War II, and facing food rationing, the USDA introduced the Basic 7, with eggs and butter as separate food groups. During the Cold War, seven was deemed too complicated, and in 1953, Americans got the Basic 4: dairy, meat, vegetables and fruits, and breads and cereals. In the ‘70s the Hassle-Free Food Daily Food Guide added a fifth category to moderate intake of fats, sweets and alcohol.
In the 1980s, a partnership with the Red Cross produced the Food Wheel, which listed five food groups and daily amounts to be consumed based on three calorie levels. That eventually morphed into the well-known Food Pyramid. In 2005, a modified pyramid was distributed, which also included an exercise component. My Plate, released in 2011, was the simplest in design and structure of the food guidelines. The latest guidelines visually flip the pyramid on its head to emphasize the changes.
Portrayed at the base of the upside-down pyramid, the daily recommended amount of protein leaps from 0.8 grams per kilogram of body weight to 1.2-1.6 grams per kilogram of body weight. This is easily one of the biggest and most criticized changes to the dietary guidelines. Visually, meat appears prominent, but animal, plant and hybrid protein sources all play a role.
In keeping with the eat real food aspect, you should eat proteins with no or limited added sugars, refined carbohydrates or starches, or chemical additives. Further, the guidelines suggest baking, broiling, roasting, grilling or stir-frying over deep-frying.
Not everyone agrees that the increased protein intake is a good thing. Some medical professionals have pointed out that many Americans get sufficient protein, and that adding more to their diet may not be beneficial. Others are concerned that certain protein sources are higher in saturated fats than others.
“The increased emphasis on protein reflects growing awareness of its role in satiety, muscle maintenance and metabolic health across the lifespan,” shares Alison Swiggard, MS, RDN, LD, Registered Dietitian at In Good Company Nutrition. “However, ‘more’ is not inherently better. Protein needs vary widely based on age, activity level, medical history and access to food.”
Gut Health Dietitian Sarah Haske with Neumann Wellness has an even deeper concern. “When protein intake exceeds digestive capacity, excess protein reaches the colon, where it’s fermented by gut bacteria,” she explains. “This fermentation produces toxic metabolites such as ammonia, hydrogen sulfide, phenols and indoles, which irritate the gut lining and increase inflammation and your risk for colorectal cancer.”
The term “added sugars” may not be familiar to everyone, as it was only added to the nutrition label in the last five years. It’s designed to clarify for consumers the difference between naturally occurring sugars, such as lactose in milk and fructose in fruit, and sugar sources added to food, such as syrups or sweeteners. Doctors instruct their diabetes patients to be on the lookout for added sugars.
The new dietary guidelines are clear. No amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet. However, recognizing the difficulty that might pose, they allow for flexibility. One meal should contain no more than 10 grams of added sugars. That’s a step in the right direction.
“The new guidelines specifically advise against non-nutritive sweeteners and added sugars in beverages and foods, a more specific advisement than the past vague instruction to limit these additives,” says Dr. Cintara Bradley, resident physician at Sonoran University of Health Sciences Medical Center.
“Instead of percentages, the new guidelines clearly outline targets for added sugar consumption. This allows Americans to assess food labels on products as they shop, simultaneously educating them about the health-related consequences of overconsumption of added sugars and empowering them to choose more nutritious options.”
“Limiting added sugars can be helpful from a public health lens,” adds Swiggard. “That said, rigid per-meal caps risk oversimplifying how people actually eat. Nutrition is cumulative and contextual; focusing on patterns over time is more realistic and more sustainable than policing individual meals.”
Avoid highly processed foods
For the first time ever, the new federal food guidelines take a stand against processed foods. Food guidelines in the past have been criticized for failing to address the negative health effects of processed foods, especially given the high amounts many Americans consume.
“There should be broad agreement that eating more whole foods and reducing highly processed carbohydrates is a major advance in how we approach diet and health,” former FDA commissioner Dr. David Kessler shared with PBS.
However, while the new guidelines seem intent on eliminating this concern and creating healthier citizens, the terminology can be confusing. Ultraprocessed foods are typically defined as energy-dense products that account for more than half of the calories in the U.S. diet and are linked to chronic diseases such as diabetes and obesity.
The new guidelines don’t use that term. Instead, they encourage not eating “highly processed packaged, prepared, ready-to-eat or other foods that are salty or sweet, such as chips, cookies and candy that have added sugars and sodium (salt).” While this seems clearer, some postulate that the lack of specificity effectively gives the food industry a pass, removing any teeth the guidelines might have.
Much of the new guideline document echoes previously established guidelines, and does so in a much more succinct fashion, 10 pages as opposed to 164. Recommendations such as eating vegetables and fruits throughout the day, incorporating healthy fats, focusing on whole grains, limiting alcoholic beverages and staying hydrated are all present.
Some praise the new guidelines for staying true to science and current thinking. “This is a shift away from ‘just eat until you’re full’ to eating that feeds the body,” points out Dr. Scott Cherry, chief medical officer at Axiom Medical. Protein is more focused on keeping your muscles, protecting metabolism and allowing you to function at a higher level as we age, instead of cutting calories. This pyramid reversal reflects a profound shift in perspective.”
Others worry that it may be too simplified, and any confusion or incongruity in the guidelines will ultimately lead people to ignore them. “The most concerning aspect is the internal inconsistency,” shares Dena Champion, registered dietitian nutritionist at The Ohio State University Wexner Medical Center.
“The guidelines still recommend keeping saturated fat below 10% of total calories, yet place beef and cheese – foods high in saturated fat – at the top of the pyramid as dietary staples. This doesn’t add up mathematically.”
The new federal food guidelines point out two startling, but true facts. More than 70% of American adults are overweight or obese. Nearly 1 in 3 American adolescents between the ages of 12 and 17 has prediabetes. Regardless of who or what is to blame for these issues, it’s clear that something needs to be done. Even those who don’t fully support the latest recommendations agree that many of these new requirements are a step in the right direction.
Karen Kelly is a nationally syndicated freelance food and travel writer and the founder of Seasonal Cravings. She is a regular contributor to MSN, Yahoo and the Associated Press.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.
