The U.S. government has released its latest advice on healthy eating in the 2025–2030 Dietary Guidelines for Americans. The new guidelines tell people to eat more whole foods and protein, while cutting back on highly processed snacks and added sugars.
These guidelines are important because they influence school lunches, public health policies, and what people across the country eat every day.
Health Secretary Robert F. Kennedy Jr. and Agriculture Secretary Brooke Rollins announced the updated guidelines, which are part of Kennedy’s plan to improve the nation’s food system. At a White House briefing, Kennedy said, “Eat real food,” summing up the message simply.
The new guidelines still encourage eating fruits, vegetables, dairy, and whole grains. But they also strongly advise people to avoid foods that are packaged, salty, or sugary—like chips, cookies, and candy.
These kinds of processed foods now make up more than half of the calories in the average American diet and have been linked to diseases like diabetes and obesity.
For the first time, the guidelines include a graphic that flips the old food pyramid upside down. Protein, dairy, fruits, vegetables, and healthy fats are now placed at the top, while grains are at the bottom.
While some officials had suggested relaxing past rules on saturated fats, the new guidance continues to recommend keeping saturated fat intake to under 10% of daily calories. It does say, however, that it’s okay to get some of those fats from whole-food sources like meat, whole-fat dairy, or avocados.
The guidelines are updated every five years, as required by law. Many people don’t follow them closely, and this is one reason why more than half of U.S. adults suffer from diet-related health problems.
But experts say the 2025 update is a step in the right direction. Some praised the focus on whole foods and the move to reduce added sugars and processed carbs. Others were disappointed that the recommendations still rely heavily on meat and dairy for protein instead of plant-based options.
Protein recommendations were also increased. In the past, a person weighing 150 pounds was advised to eat about 54 grams of protein per day. Now, the new advice recommends 1.2 to 1.6 grams of protein per kilogram of body weight—around 82 to 109 grams for a 150-pound person.
Many experts believe this change reflects better science and may help reduce the amount of processed carbs in the diet.
Sugars are another key focus. The guidelines now say that “no amount” of added sugar or artificial sweeteners is part of a healthy diet. They recommend no more than 10 grams of added sugar in a single meal, which is about two teaspoons. This is a major shift, as Americans currently consume an average of 17 teaspoons of added sugars per day.
For alcohol, the guidelines no longer set specific daily limits. Instead, they recommend drinking less overall for better health. Pregnant women, people recovering from addiction, and those who struggle to control their drinking should avoid alcohol completely.
One big change in how the guidelines were developed is the use of a new group of experts. The Biden administration originally selected a team of 20 nutrition professionals, but the Kennedy administration replaced them with a different group.
Half of the new experts have ties to the beef, dairy, or supplement industries. This new panel rejected more than half of the previous recommendations, especially those about processed foods.
The new dietary advice is shorter than in past years. It’s just 10 pages long, meant to be simple and easy to follow. The Agriculture Department will now begin the long process of applying these rules to programs like school lunches, which feed millions of kids every day. This will take time, and changes may not be fully in place until 2027.
In summary, the new U.S. dietary guidelines encourage Americans to eat more real, unprocessed foods, increase protein intake, cut back on added sugars, and be cautious with alcohol. While not everyone agrees with every part of the guidelines, most experts agree that they are a step toward healthier eating in America.
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