The U.S. Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) officially released the latest Dietary Guidelines for Americans, 2025-2030, on January 7, 2026. This edition of the guidelines is considered a 'disruptive reboot' of U.S. nutrition policy over the past several decades, led by Secretary of Health Robert F. Kennedy Jr. Its core philosophy shifts from the previous focus on 'balanced proportions' to 'returning to real food' and 'countering ultra-processed foods.'
1. Core Concept: Returning to 'Real Food':
Shift from 'nutrients' to 'real food'. Previous versions of the guidelines focused more on calories and micronutrient ratios, while the new guidelines emphasize the form of food:
Return to natural state: Encourages the intake of foods in their original form, minimally processed. The core of the new dietary guidelines emphasizes 'eating real food'—meaning whole, natural, nutrient-dense foods such as fresh vegetables, fruits, high-quality protein, whole grains, and healthy fats.
Declare war on ultra-processed foods (UPF): For the first time, it is explicitly recommended to 'avoid' packaged fast foods, snacks, and sugary drinks high in salt and sugar. The guidelines suggest staying away from foods high in sugar, salt, and heavily processed, as they may disrupt gut microbiota and digestive health.
2. Four Key Changes:
1) Significant Elevation of Protein Status:
Increased intake: the previous general recommendation of 46-56 grams per day for adults has been replaced with a weight-based precise recommendation: 1.2 to 1.6 g/kg. For a 70 kg adult, this means about 84-112 grams of protein per day.
Diverse sources: Encourages intake of high-quality animal protein (including eggs, poultry, seafood, and red meat) as well as plant protein (legumes, nuts).
2) Return of Full-Fat Dairy:
End of the low-fat era: For decades low-fat or skimmed dairy products were recommended, but the new guidelines recommend whole-fat dairy.
Emphasis: It is advised to consume 3 servings of dairy per day, highlighting the benefits of full-fat milk for bone and metabolic health, without deliberately avoiding whole milk or butter.
3) Shift in Fat Perspective:
End the 'war' on saturated fat: Although it is still recommended that saturated fat intake does not exceed 10% of total calories, the new guidelines encourage obtaining fats from whole foods (such as meat, full-fat milk, avocado, butter, even beef tallow) rather than industrially processed vegetable oils.
4) Sugar Restriction: From 'percentage' to 'specific amount'
Stricter limits: Previously, added sugar was recommended to be no more than 10% of calories; now a more straightforward standard is proposed: no more than 10 grams of added sugar per meal.
Zero sugar for infants: It is strongly recommended that children under 2 years old completely avoid any form of added sugar or non-nutritive sweeteners.
3. Main Recommendations (for general adults and the public)
✅ Foods that should be prioritized:
High-quality protein (consume protein at every meal) — including meat, fish, eggs, legumes, nuts, etc.
Vegetables and fruits (diverse and preferably in whole form) — high in nutrient density.
Healthy fats — from whole food sources, such as olives, avocados, nuts, fish, etc.
Whole grains — found in brown rice, oats, whole wheat bread, and pasta.
Full-fat dairy is also recommended, not just low-fat/skim options.
🚫 Foods to reduce or limit:
Highly processed foods
These foods (high in sugar, salt, saturated fats, or additives) contribute significantly to chronic disease risk and should be avoided as much as possible.
Reduce added sugars and refined carbohydrates (e.g., sugary drinks, desserts, white bread, etc.).
Alcohol: The previous recommendation of daily limits (e.g., up to 2 drinks/day for men, 1 drink/day for women) has been removed in the new guidelines, replaced with a general suggestion to "drink as little as possible."
👉 Generally, it is recommended that added sugar per meal or per day should not exceed ~10 g/meal (about 2 teaspoons), with children particularly advised to avoid added sugar.
4) Understanding and application (practical advice for the general public)
👉 Daily diet should follow:
Eat more whole foods (vegetables, fruits, high-quality protein, whole grains)
Check ingredient labels: limit sugar, reduce oil and salt, avoid highly processed products. If the ingredient list contains chemical names you don't recognize (preservatives, colorings), try not to buy them.
Include meat/eggs/dairy at each meal: focus on nutrient density rather than portion fear; ensure adequate protein at every meal, especially breakfast.
Adjust diet according to personal circumstances (age, weight, chronic conditions).
Cook at home: reduce eating out, as restaurants often use large amounts of processed fats and hidden sugars.
Attachment:DietaryGuidelines For Americans