The 2025–2030 Dietary Guidelines for Americans, released January 7, 2026, represent the most significant change to federal nutrition guidance in more than four decades. The core message from HHS Secretary Robert F. Kennedy Jr. and USDA Secretary Brooke Rollins is direct: eat real food.

This article translates the new guidelines into practical, everyday terms. It explains what the new food framework recommends, how much of each food group to eat at different calorie levels, and how to identify and avoid highly-processed foods. All recommendations are drawn from the published Dietary Guidelines and the accompanying Scientific Foundation report.^[1][2]

Why the Food Pyramid Is Upside Down

The 1992 Food Guide Pyramid placed grains at the base—recommending 6–11 servings of bread, cereal, rice, and pasta daily—and fats at the small apex with the instruction to use “sparingly.” The 2025 framework inverts this structure. Protein, dairy, and healthy fats are now at the top of the framework as the most important nutritional elements. Whole grains are at the bottom, with a recommendation of 2–4 servings per day.

The Scientific Foundation report explains the rationale: the 1992 pyramid reflected the diet-heart hypothesis, which held that dietary fat was the primary driver of heart disease. Subsequent decades of research have challenged this framework. Randomized controlled trials and systematic reviews now demonstrate that replacing refined carbohydrates with healthy fats—particularly monounsaturated fats found in olive oil and avocados, and omega-3 fatty acids found in fish, nuts, and seeds—is associated with improved cardiovascular outcomes, including reduced LDL cholesterol oxidation, lower systemic inflammation, and decreased incidence of coronary heart disease events.^[2] The Scientific Foundation report further notes that 45% of cardiometabolic deaths (including heart disease, stroke, and diabetes) are linked to poor diet, driven in significant part by the overconsumption of refined carbohydrates and highly processed foods rather than by dietary fat itself.^[2] The new framework is organized around a different principle: minimally processed, naturally nutrient-dense foods—including healthy fats—are the foundation for healthful diets. The emphasis has shifted from reducing fat to prioritizing protein and whole foods while avoiding highly processed products.

The visual change reflects a fundamental reordering of dietary priorities backed by the Scientific Foundation report’s review of randomized controlled trials (RCTs), systematic reviews, and population data.

What “Eat Real Food” Actually Means

The guidelines define the dietary framework around a single organizing principle: prioritize minimally processed, naturally nutrient-dense foods. In practical terms, this means selecting foods that are as close to their original form as possible.

Real food, as described by the guidelines, includes: protein foods from animal sources (eggs, poultry, seafood, red meat) and plant sources (beans, peas, lentils, nuts, seeds, soy); full-fat dairy with no added sugars (milk, yogurt, cheese); a variety of colorful vegetables and fruits in their original form; whole grains such as oats, brown rice, barley, quinoa, and buckwheat; and healthy fats found naturally in foods such as olive oil, avocados, nuts, seeds, and butter.

What the guidelines recommend avoiding: highly-processed foods and engineered food-like items; sugar-sweetened beverages including sodas, fruit drinks, and energy drinks; foods containing artificial flavors, petroleum-based dyes, artificial preservatives, and non-nutritive sweeteners; and highly processed refined carbohydrates such as white bread, ready-to-eat or packaged breakfast options, and crackers.

The guidelines note that highly-processed foods and extracted ingredients currently account for about two-thirds of the energy consumed by U.S. youth and adolescents and approximately 60% of the energy consumed by U.S. adults.^[2]

Daily Serving Recommendations by Calorie Level

The guidelines provide specific serving recommendations for each food group, scaled by daily calorie level. The number of calories an individual needs depends on age, sex, height, weight, and physical activity level.^[1] The following table presents the daily serving recommendations from the official Daily Servings by Calorie Level chart published alongside the guidelines.

Serving sizes are defined as follows: one serving of protein foods equals 3 ounces of cooked meat, poultry, or seafood, or 1 egg, or half a cup of beans, peas, or lentils, or 1 ounce of nuts or seeds. One serving of dairy equals 1 cup of milk, three-quarters of a cup of yogurt, or 1 ounce of cheese. One serving of vegetables equals 1 cup raw or cooked, or 2 cups of leafy greens. One serving of fruit equals 1 cup raw or half a cup dried. One serving of whole grains equals half a cup of cooked oats, brown rice, barley, quinoa, or buckwheat, or 1 slice of bread.

Protein at Every Meal: Practical Examples

The lead recommendation in the 2025–2030 guidelines is to “Prioritize Protein Foods at Every Meal.”^[1] The guidelines recommend 1.2–1.6 grams of protein per kilogram of body weight per day.^[2] For a 150-pound person (approximately 68 kg), this translates to roughly 82–109 grams of protein daily.

The guidelines recommend consuming a variety of protein foods from both animal sources (eggs, poultry, seafood, red meat) and plant sources (beans, peas, lentils, legumes, nuts, seeds, soy). Meat should be consumed with no or limited added sugars, refined carbohydrates, or chemical additives.^[1]

Reaching the protein target of 100 grams or more per day for most adults requires distributing protein across meals rather than concentrating it at dinner. The Scientific Foundation report notes that daily protein intake should target 100 grams per day or more for most adults, with 50% or more coming from high-quality, nutrient-dense animal-source protein foods.^[2]

Whole Grains vs. Refined Grains

The guidelines draw a clear distinction between whole grains and refined carbohydrates. The recommendation is to prioritize fiber-rich whole grains and significantly reduce the consumption of highly processed, refined carbohydrates.

Whole grains recommended by the guidelines include: oats, brown rice, barley, quinoa, buckwheat, whole wheat, and similar minimally processed grain products.

Refined carbohydrates the guidelines recommend reducing: white bread, ready-to-eat or packaged breakfast options, flour tortillas, crackers, and similar products made primarily from refined flour, added sugars, or chemical additives.

The Scientific Foundation report’s appendix on refined carbohydrates concludes that these products can drive hyperinsulinemia and insulin resistance through rapid glycemic effects and low satiety. The report recommends replacing nutrient-poor refined grains with high-quality protein foods and whole-grain alternatives.

The daily whole grain target of 2–4 servings is substantially lower than the 1992 pyramid’s recommendation of 6–11 grain servings. The calories previously allocated to grains are effectively redistributed to protein foods and healthy fats under the new framework.

How to Identify Highly Processed Foods

The guidelines recommend avoiding highly-processed foods but acknowledge that a formal federal definition is still being developed through a joint USDA-FDA process.In the interim, the Scientific Foundation report provides practical identification criteria.

Highly processed foods tend to have: refined grains and/or added sugars; refined fats and oils; and long, complicated ingredient lists including chemical additives such as artificial sweeteners, flavor enhancers, artificial colors, and emulsifiers.

The report also distinguishes between three categories of food based on processing level: minimally processed, nutrient-dense foods (approximately 28% of current U.S. caloric intake); moderately processed foods (approximately 6%); and highly-processed foods, engineered food-like items, and sweetened beverages (approximately 66%).

Practical identification tips from the guidelines: Read ingredient lists. If the list contains ingredients you would not use in a home kitchen—emulsifiers, stabilizers, artificial colors, flavor enhancers—the product is likely highly processed. Short ingredient lists with recognizable whole-food ingredients generally indicate less processing. The guidelines specifically name artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners as additives to limit.

Full-Fat Dairy: What Changed and What to Choose

The guidelines state: “When consuming dairy, include full-fat dairy with no added sugars. Dairy is an excellent source of protein, healthy fats, vitamins, and minerals."^[1] The dairy serving goal is 3 servings per day as part of a 2,000-calorie dietary pattern.^[1]

This reverses decades of guidance that emphasized low-fat or fat-free dairy. As an illustrative example of why the change was made, the Scientific Foundation report provides a detailed case study comparing whole-fat yogurt (one ingredient, 18 grams of protein per serving) with processed low-fat and fat-free yogurts (8 or more ingredients, 30–70% less protein, added sugars and chemical additives). ^[2]

Dairy choices aligned with the new guidelines: whole milk; full-fat plain yogurt or Greek yogurt; cheese (without added fillers or processed ingredients); full-fat cottage cheese; and kefir. For individuals who are lactose-intolerant, lactose-free and lactose-reduced products, as well as fortified dairy alternatives, are also options.

Gut Health and the Microbiome

The 2025–2030 guidelines include guidance on gut health for the first time. The guidelines state that a healthy diet supports a well-balanced microbiome and healthy digestion. Highly processed foods can disrupt this balance, while vegetables, fruits, fermented foods (such as sauerkraut, kimchi, kefir, and miso), and high-fiber foods support a diverse microbiome, which may be beneficial for health.

Guidance by Life Stage

Infancy and Early Childhood (Birth–4 Years)

Breast milk or iron-fortified infant formula for the first 6 months. Whole milk after 12 months of age (replacing formula). Avoid added sugars during infancy and early childhood. Introduce nutrient-dense foods at about 6 months, including meat, poultry, seafood, vegetables, fruits, full-fat yogurt, and whole grains. Introduce potentially allergenic foods (nut butters, eggs, shellfish, wheat) at about 6 months with complementary foods.

Middle Childhood (5–10 Years)

Focus on whole, nutrient-dense foods: protein foods, dairy, vegetables, fruits, healthy fats, and whole grains. Full-fat dairy products are important for meeting energy needs and supporting brain development. No amount of added sugars is recommended. Avoid caffeinated beverages.

Adolescence (11–18 Years)

Increased needs for energy, protein, calcium, and iron (especially for girls due to menstruation). Eat nutrient-dense foods including dairy, leafy greens, and iron-rich animal foods. Significantly limit sugary drinks and energy drinks and avoid highly-processed foods. No amount of added sugars is recommended.

Adults and Older Adults

Protein serving goals of 1.2–1.6 g/kg body weight per day. Full-fat dairy with no added sugars, 3 servings per day. Vegetables (3 servings) and fruits (2 servings) per day at the 2,000-calorie level. Whole grains, 2–4 servings per day. Limit added sugars to no more than 10 grams per meal. Avoid highly-processed foods. When cooking with or adding fats to meals, prioritize olive oil.

Cooking Methods and Oils

The guidelines recommend swapping deep-fried cooking methods with baked, broiled, roasted, stir-fried, or grilled cooking methods. When cooking with or adding fats to meals, the guidelines recommend prioritizing oils with essential fatty acids, such as olive oil. Other options include butter or beef tallow.

The Scientific Foundation report raises concerns about cooking with linoleic acid–rich oils (such as soybean oil, corn oil, and sunflower oil), noting that heating these oils produces lipid hydroperoxides and aldehydes that are absorbed into the body.[4] The report identifies the availability of peroxidation-resistant oils (olive oil, avocado oil, high-oleic soybean oil) as practical alternatives.

Hydration

The guidelines state that hydration is a key factor in overall health. The recommendation is to choose water (still or sparkling) and unsweetened beverages. 100% fruit or vegetable juice should be consumed in limited portions or diluted with water.

Resources

The full Dietary Guidelines for Americans, 2025–2030, the Scientific Foundation report, the Daily Servings by Calorie Level chart, and supporting materials are available at realfood.gov. The USDA Dietary Reference Intakes (DRI) Calculator for healthcare professionals is available for individualized calorie and nutrient estimates.

References

^[1] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. (Jan. 7, 2026). https://cdn.realfood.gov/DGA.pdf 

^[2] U.S. Department of Agriculture and U.S. Department of Health and Human Services. The Scientific Foundation for the Dietary Guidelines for Americans, 2025–2030. (Dec. 31, 2025). https://cdn.realfood.gov/Scientific%20Report.pdf