US Releases Dietary Guidelines Emphasizing Protein, Whole Foods

The US government released its updated Dietary Guidelines for Americans 2025–2030, urging a shift toward whole foods, higher protein intake, and full-fat dairy, while calling for a sharp reduction in ultra-processed foods, added sugars, and refined carbohydrates.

The guidelines, unveiled by Health and Human Services Secretary Robert F. Kennedy Jr. and Agriculture Secretary Brooke Rollins, are intended to address rising rates of diet-related chronic disease and will shape federal nutrition programs that serve tens of millions of people, including school meals, military rations, and food assistance programs. “Our message is clear: eat real food,” Kennedy said during the presentation. He added that the updated guidance will revolutionize the nation’s food culture. 

Updated every five years, the dietary guidelines replace the MyPlate visual with a revised, inverted food pyramid. The new graphic places protein, dairy, and healthy fats alongside fruits and vegetables at the top, while whole grains appear at the base, signaling a reduced emphasis compared with previous versions.

The document explicitly warns against highly processed foods, defined as packaged, prepared, or ready-to-eat products often high in salt or sugar, such as cookies, chips, and candy. It links these foods to conditions including diabetes, obesity, and cardiovascular disease and calls for their limitation across all age groups.

One of the most significant changes involves protein intake. The guidelines raise the recommended daily allowance from 0.8g/kg of body weight to a range of 1.2g/kg to 1.6g/kg, equivalent to 84-112g/d for a 70 kg adult. The document notes that the average American already consumes close to 100g of protein daily, roughly double earlier recommendations.

Protein sources highlighted include eggs, poultry, seafood, red meat, and plant-based options such as beans, lentils, peas, nuts, seeds, and soy. The guidance encourages including protein at every meal and allows seasoning with salt, spices, and herbs.

The updated guidelines also depart from prior advice favoring low-fat or fat-free dairy, now recognizing full-fat dairy as an acceptable option. While the cap on saturated fat intake remains unchanged at less than 10% of total daily calories, the document suggests prioritizing whole-food sources of saturated fat, including meat, whole dairy, and avocado, while leaving room for products such as butter or beef tallow.

The American Heart Association welcomed recommendations to limit added sugars and processed foods but cautioned that the emphasis on red meat and salt seasoning could lead consumers to exceed recommended limits for sodium and saturated fats, which are primary drivers of cardiovascular disease.

On sugars, the guidance adopts a stricter stance than previous editions. It states that no amount of added sugar is part of a healthy diet and recommends that no single meal contain more than 10g of added sugars, about two teaspoons. For children up to four years old, the recommendation is to eliminate added sugars entirely. The Centers for Disease Control and Prevention reports that Americans consume an average of 17 teaspoons of added sugar per day.

Ultra-processed foods, sugary drinks and refined carbohydrates such as white bread, pastries and ready-to-eat breakfast products are singled out for reduction. The guidelines encourage fruits and vegetables in their original form, while noting that frozen, dried or canned options can be suitable if they contain little or no added sugar.

Guidance on carbohydrates emphasizes fiber-rich whole grains and suggests that low-carbohydrate diets may be considered for individuals with chronic conditions, citing evidence of benefits for certain health outcomes.

Alcohol guidance was also revised. Instead of setting daily limits, the new guidelines advise Americans to consume less alcohol for better health and recommend complete avoidance for pregnant women, individuals recovering from addiction and those who struggle to control intake. 

Medical organizations offered mixed reactions. Bobby Mukkamala, President, American Medical Association, said the guidelines affirm that food is medicine and offer clear direction patients and physicians can use to improve health. David Kessler, former FDA Commissioner, said there should be broad agreement that reducing highly processed carbohydrates and eating more whole foods represents progress.

Meanwhile, Marion Nestle, Professor of Nutrition and Public Health, New York University, said limiting ultra-processed foods is a major improvement but argued that the emphasis on protein makes no sense given current consumption levels and could make it harder to keep saturated fat intake below recommended limits.

The guidelines will be phased into schools and federal food programs over the next two years. Officials said the goal is to provide flexible frameworks that account for different budgets, preferences and cultural contexts while promoting affordable, nutrient-dense foods.

The update aligns closely with Kennedy’s Make America Healthy Again agenda and underscores a broader policy shift toward addressing chronic disease through dietary change, even as debate continues over the balance between protein, fats, and plant-based foods in a healthy diet.