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.


Eat the Rainbow:

  • 🔴Red vegetables or fruits provide lycopene, anthocyanins. They may support heart health, cellular protection.
  • 🔵Purple & blue vegetables or fruits are rich in anthocyanins. They may support better memory, healthy aging, cardiovascular health.
  • 🟠Orange & yellow vegetables or fruits provide Vitamin C and carotenoids. Thay may support immune system, skin health, eye health.
  • 🟢Green vegetables or fruits provide Vitamin K, Vitamin C, Potassium. They may support immune system, skin health, help digestion and gut health, and heart health.
  • ⚪White vegetables or fruits provide Fiber, Potassium, Vitamin B6. They may support digestion and gut health, lower LDL ("bad") cholesterol, maintain healthy blood pressure, protein metabolism.
Example Food Description Food Category
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 Vegetables and Vegetable 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 Legumes and Legume 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 Vegetables and Vegetable Products
Avocados, raw, all commercial varieties Fruits and Fruit Juices
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 Vegetables and Vegetable Products
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 Fruits and Fruit Juices
Bread, whole-wheat, commercially prepared Baked Products
Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) Cereal Grains and Pasta
Oats, whole grain, rolled, old fashioned Cereal Grains and Pasta
Bread, white, commercially prepared, toasted Baked Products
Pasta, cooked, enriched, without added salt Cereal Grains and Pasta
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt Breakfast Cereals
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 Dairy and Egg Products
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D Legumes and Legume Products
Egg, whole, cooked, scrambled Dairy and Egg 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 Beef Products
Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled Pork 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 Poultry Products
Beef, variety meats and by-products, liver, cooked, pan-fried Beef 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 Finfish and Shellfish 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 Nut and Seed Products
HOUSE FOODS Premium Firm Tofu Legumes and Legume Products

Excluded or Limited 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.
Example Food Description Food Category
Margarine, regular, 80% fat, composite, stick, without salt Fats and Oils
Cookies, chocolate chip, commercially prepared, soft-type Baked Products
Frankfurter, chicken Sausages and Luncheon Meats
Butter, stick, salted Dairy and Egg Products
Beverages, carbonated, cola, regular Beverages

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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