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.

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.

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.

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