Diet Style: Dietary Guidelines For Americans 2025-2030

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Dietary Guidelines For Americans 2025-2030
Diet Style Categories: Balanced Diets


Description:
On January 7, 2026, U.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA) released the Dietary Guidelines For Americans 2025-2030. This new dietary guidelines emphasizes Real Food. It prioritizes high-quality protein, healthy fats, fruits, vegetables and whole grains, and avoids highly processed foods with refined carbohydrates and added sugars.

Example Meals
Meal Category Food Collection Name
Breakfast Banana-Walnut Overnight Oats
. Oats (½ cup raw)
. Low-fat, plain Greek yogurt (¼ cup)
. Banana (½ banana)
. Walnuts (4 halves)
. Honey (1 tsp)
Lunch Chicken Burrito Bowl
. Brown rice (1 cup)
. Romaine lettuce (½ cup)
. Black beans, low sodium (⅓ cup)
. Grilled chicken with spice rub (2 ounces)
. Grilled vegetables (½ cup)
. Sliced avocado (5 slices)
. Fresh salsa/pico de gallo (¼ cup)
. Reduced-fat cheese (¼ cup)
. Optional: Jalapeño (5 slices)
Dinner Oven-Roasted Tilapia and Vegetables With Pasta
. Tilapia (4 ounces)
. Broccoli (½ cup)
. Carrots (⅓ cup)
. Summer squash (⅓ cup)
. Pasta (¾ cup cooked)
. Garlic-herb or olive oil (1 Tbsp)


Recommended Foods:

  • Prioritize Protein Foods at Every Meal: Consume a variety of protein foods from animal sources, including eggs, poultry, seafood, and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds, and soy. Recommended daily intake amount: 1.2–1.6 grams of protein per kilogram of body weight.

  • Eat Vegetables and Fruits Throughout the Day: Eat a variety of colorful, nutrient-dense whole vegetables and fruits. Recommended daily intake amount: 3 servings vegetables, 2 servings fruits. Emphasize Whole Vegetables and Fruits instead of grinded juices.

  • Incorporate Healthy Fats: Eat healthy fats from meats, poultry, eggs, omega-3–rich seafood, nuts, seeds, full-fat dairy, olives, and avocados. Cooking oils recommends essential fatty acids, such as olive oil. In general, saturated fat consumption should not exceed 10% of total daily calories.

  • Focus on Whole Grains: Prioritize fiber-rich whole grains. Recommended daily intake amount: 2–4 servings.

  • Foods for Gut Health: Vegetables, fruits, fermented foods (e.g., sauerkraut, kimchi, kefir, miso), and high-fiber foods support a diverse microbiome which is beneficial to the healthy digestion system.

  • For Special Populations: Download and read the full guidelines to learn more about the dietary guidelines, especially for the Special Populations such as infants, children, seniors, vegetarians, etc.
Food Category Example Food Description
Vegetables and Vegetable Products Broccoli, cooked, boiled, drained, without salt
Vegetables and Vegetable Products Kale, raw
Vegetables and Vegetable Products Lettuce, cos or romaine, raw
Vegetables and Vegetable Products Peppers, sweet, red, cooked, boiled, drained, without salt
Vegetables and Vegetable Products Sweet potato, cooked, baked in skin, flesh, without salt
Vegetables and Vegetable Products Tomatoes, red, ripe, raw, year round average
Legumes and Legume Products Beans, black, mature seeds, cooked, boiled, without salt
Legumes and Legume Products Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Legumes and Legume Products Beans, pinto, mature seeds, cooked, boiled, without salt
Vegetables and Vegetable Products Corn, sweet, yellow, cooked, boiled, drained, without salt
Vegetables and Vegetable Products Potatoes, white, flesh and skin, baked
Vegetables and Vegetable Products Taro, cooked, without salt
Fruits and Fruit Juices Avocados, raw, all commercial varieties
Vegetables and Vegetable Products Brussels sprouts, cooked, boiled, drained, without salt
Vegetables and Vegetable Products Mushrooms, white, cooked, boiled, drained, without salt
Vegetables and Vegetable Products Mung beans, mature seeds, sprouted, cooked, stir-fried
Fruits and Fruit Juices Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)
Fruits and Fruit Juices Blueberries, raw
Fruits and Fruit Juices Oranges, raw, all commercial varieties
Fruits and Fruit Juices Grapes, red, seedless, raw
Fruits and Fruit Juices Melons, cantaloupe, raw
Fruits and Fruit Juices Kiwifruit, ZESPRI SunGold, raw
Baked Products Bread, whole-wheat, commercially prepared
Cereal Grains and Pasta Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)
Cereal Grains and Pasta Oats, whole grain, rolled, old fashioned
Baked Products Bread, white, commercially prepared, toasted
Cereal Grains and Pasta Pasta, cooked, enriched, without added salt
Breakfast Cereals Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt
Dairy and Egg Products Milk, whole, 3.25% milkfat, with added vitamin D
Dairy and Egg Products Yogurt, plain, whole milk
Dairy and Egg Products Cheese, pasteurized process, American, vitamin D fortified
Dairy and Egg Products Kefir
Legumes and Legume Products Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D
Dairy and Egg Products Egg, whole, cooked, scrambled
Beef Products Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
Beef Products Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned
Pork Products Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled
Poultry Products Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled
Poultry Products Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted
Poultry Products Turkey from whole, light meat, meat and skin, with added solution, cooked, roasted
Beef Products Beef, variety meats and by-products, liver, cooked, pan-fried
Finfish and Shellfish Products Fish, salmon, sockeye, cooked, dry heat
Finfish and Shellfish Products Fish, trout, rainbow, farmed, cooked, dry heat
Finfish and Shellfish Products Fish, tilapia, cooked, dry heat
Finfish and Shellfish Products Fish, sardine, Atlantic, canned in oil, drained solids with bone
Finfish and Shellfish Products Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)
Finfish and Shellfish Products Fish, mackerel, Atlantic, cooked, dry heat
Nut and Seed Products Nuts, walnuts, dry roasted, with salt added
Nut and Seed Products Nuts, pistachio nuts, dry roasted, without salt added
Nut and Seed Products Nuts, cashew nuts, dry roasted, without salt added
Nut and Seed Products Seeds, pumpkin and squash seed kernels, roasted, without salt
Nut and Seed Products Seeds, sunflower seed kernels, dry roasted, without salt
Legumes and Legume Products HOUSE FOODS Premium Firm Tofu

Excluded or Avoided Foods:

  • Avoid highly processed packaged, prepared, ready-to-eat food: such as chips, cookies, and candy.

  • Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.

  • Limit Added Sugar: Avoid sugar-sweetened beverages, such as sodas, fruit drinks, and energy drinks. One meal should contain no more than 10 grams of added sugars.

  • Limit Alcoholic Beverages: In general consume less alcohol. Pregnant women and people who are on medication or with medical conditions that can interact with alcohol should completely avoid alcohol.
Food Category Example Food Description
Fats and Oils Margarine, regular, 80% fat, composite, stick, without salt
Baked Products Cookies, chocolate chip, commercially prepared, soft-type
Sausages and Luncheon Meats Frankfurter, chicken
Dairy and Egg Products Butter, stick, salted
Beverages Beverages, carbonated, cola, regular

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External References:
You can download the new dietary guidelines at: https://www.dietaryguidelines.gov/

You can view the daily recommended serving sizes at: https://cdn.realfood.gov/Daily%20Serving%20Sizes.pdf