What’s New in the 2025–2030 Dietary Guidelines for Americans

CHICAGO, January 7, 2026 — HHS Secretary Kennedy, and USDA Secretary Rollins announced the release of the Dietary Guidelines for Americans, 2025–2030, representing an update to federal nutrition policy. The new Guidelines communicate an overarching message: focus on consuming real foods.

The Administration stated the purpose of the Dietary Guidelines is to make recommendations on optimal nutrition to educate Americans and impact federal procurement programs. In addition, HHS laid out the facts on why nutrition and health need to be urgently addressed. The US is currently experiencing a significant health challenge, with nearly 90% of health care spending allocated to treating chronic diseases, many of which are linked to dietary and lifestyle factors. Additionally, more than 70% of American adults are overweight or obese, and almost one-third of adolescents have prediabetes.

At a high level the new Guidelines recommend the following:

Protein is King

• Prioritize high-quality, nutrient-dense protein foods at every meal.
• Protein recommendations have drastically increased from 0.8 to 1.2 to 1.6 g/kg of body weight per day.

Full Fat Dairy is In

• Consume full-fat dairy with no added sugars.
• 3 servings per day as part of a 2,000-calorie dietary pattern are recommended.

Whole Fruits & Vegetables are Prominent

• Eat vegetables and fruits throughout the day, focusing on whole forms.
• Vegetables: 3 servings per day & Fruits: 2 servings per day are recommended as part of a 2,000 calorie dietary pattern.

Healthy Fats with Continued Restriction on Saturated Fats

• Incorporate healthy fats from whole foods such as meats, seafood, eggs, nuts, seeds, olives, and avocados. When cooking with or adding fats to meals, prioritize oils with essential fatty acids. Other options can include butter or beef tallow. There was no mention of seed oils.
• In general, saturated fat consumption should not exceed 10% of total daily calories.

Whole Grains are Included

• Focus on fiber rich whole grains, while sharply reducing refined carbohydrates.
• Whole grains serving goals: 2–4 servings per day, adjusting as needed based on your individual caloric requirements.

Remove Packaged, Highly Processed Foods with Artificial Ingredients & Added Sugars

• Limit highly processed, packaged and ready-to-eat foods that include added sugars, and artificial additives.
• While no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet, one meal should contain no more than 10 grams of added sugars.

Sodium Restriction Remains

• The general population, ages 14 and above, should consume less than 2,300 mg per day of sodium.

Watch your Portion Size

• Eat the right amount for you, based on age, sex, size, and activity level.
• Pay attention to portion sizes, particularly for foods and beverages higher in calories.

Hydration Matters

• Choose water and unsweetened beverages to support hydration.

Limit alcoholic beverages

• Consume less alcohol for better overall health.

RIP MyPlate

• The 2025–2030 Guidelines has reinstated an updated food pyramid as an instructional tool for nutrition.

Additionally, the Guidelines offer specialized advice for infants, children, adolescents, pregnant and lactating women, older adults, individuals managing chronic disease, and those following vegetarian or vegan diets, to support comprehensive nutritional needs at every stage of life. For individuals with certain chronic diseases, a lower carbohydrate diet was recommended.  

Dubost is a frequent source for The New York Times, The Wall Street Journal, CNN, and NPR, among others. She has testified a number of times before governmental agencies on health and science-related issues. The Florida resident earned her doctorate at Penn State and a master’s in food science from the University of Georgia. Her undergraduate degree is in nutrition and chemistry from Hood College. Dubost completed her registered dietetian eligibility at University of Michigan Hospitals.