Earlier this month, the U.S. government released new dietary guidelines. These guidelines now place more focus on protein (including red meat), allow full-fat dairy, and give less strict advice about alcohol. They also strongly recommend limiting added sugars and highly processed foods.
Stephani Johnson, a dietitian and professor at Rutgers, has been reviewing these new rules for her nutrition class. In a recent interview, she explained what’s new, what stayed the same, and how this might affect our food choices.
One big change is the focus on protein, with red meat now appearing at the top of the food pyramid. However, not all proteins are the same. Animal-based proteins, like meat and eggs, have all the essential amino acids we need.
Most plant-based proteins don’t, but you can get all the amino acids by eating a variety of plant-based foods throughout the day.
The guidelines now suggest eating more protein than before—about 1.2 to 1.6 grams per kilogram of body weight daily, depending on age, activity, and health. But more protein isn’t always better. Talk to your doctor or dietitian to figure out what’s right for you.
Some things didn’t change. The guidelines still recommend plenty of fruits, vegetables, and dairy, choosing fresh and minimally processed foods, and limiting added sugars and salt.
These guidelines also influence public programs like school lunches and WIC. That means we’ll likely see more fruits, vegetables, protein-rich foods, and full-fat dairy offered through these services.
Food companies also pay close attention to these guidelines, and they might adjust recipes to reduce sugar and salt. The guidelines also influence public health campaigns and nutrition education, which can shape what we eat and what we see in stores.
There has also been a shift in how we think about dairy. New research shows that full-fat dairy may not be as bad for you as once thought. It may even offer some health benefits, especially since low-fat versions often have added sugars. Full-fat dairy may also help you feel fuller for longer and might not raise the risk of diseases as previously believed.
Instead of labeling foods as “good” or “bad,” the guidelines now focus on overall healthy eating habits and flexibility. That means no foods need to be completely avoided—it’s more about balance and portion control.
Carbohydrates have also been re-evaluated. Although grains now appear lower on the food pyramid, the guidelines still recommend eating two to four servings of whole grains per day. Choosing whole grains instead of refined grains and eating more fruits, vegetables, and dairy is still encouraged.
The alcohol section has changed too. In the past, people were told one drink per day for women and two for men.
While this is still supported by some health groups, the new guidelines put more focus on the risks of alcohol, especially for people with a history of addiction. Instead of giving exact limits, they now advise people to reduce alcohol and make personal decisions based on their health.
Finally, the new guidelines suggest using more whole-food fats and fewer processed seed oils. While seed oils aren’t harmful on their own, people are eating too many of them through processed foods. It’s better to choose oils like olive and avocado, eat more omega-3 fats from foods like salmon and flaxseed, and cut down on processed packaged snacks.
Following these new guidelines can help people become healthier. A balanced diet full of fruits, vegetables, protein, and fewer processed foods, along with regular exercise, supports better health.
If you care about nutrition, please read studies about how Mediterranean diet could protect your brain health, and this plant nutrient could help reduce high blood pressure.
For more information about nutrition, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
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