The U.S. Department of Agriculture (USDA) releases new Dietary Guidelines for Americans every five years. These guidelines provide a framework for nutrition that can improve health and reduce the risk of conditions like Type 2 diabetes and heart disease.
When the 2025 guidelines were released, many Americans had questions. Have these new guidelines changed the way we should eat? Let’s discuss what’s changed, what hasn’t and how you can adopt a healthy diet that works for you.
Understanding the New Food Pyramid
The latest guidelines present information in a pyramid format rather than the “MyPlate” graphic you may have seen in years past. At first glance, the pyramid appears to emphasize meat and full-fat dairy.
Don’t judge the guidelines by this graphic alone, though. The actual dietary guidelines do not say that steak and whole milk should always be on your menu. While these foods can be part of a balanced diet, they shouldn’t make up the bulk of it.
Instead, enjoy higher-fat animal products in moderation. While they provide protein and nutrients, these foods also contain higher amounts of saturated fat. As in years past, the guidelines still suggest that your total saturated fat should be less than 10% of your total daily calories.
This means if you eat 2,000 calories a day, your saturated fat limit would be 200 calories. The American Heart Association goes further, suggesting that less than 6% of your daily calories come from saturated fat for better heart health. When you do eat fats, focus on foods rich in unsaturated healthy fats, such as olive oil, avocado and fish.
Updated Protein Recommendations
The new guidelines recommend a bump in protein: 1.2 to 1.6 grams of protein per kilogram of body weight per day. The previous guidelines recommended 0.8 grams per kilogram of body weight.
To calculate your weight in kilograms, divide your weight in pounds by 2.205. A 150-pound person weighs about 68 kilograms, and a 200-pound person weighs about 90 kilograms.
You can get protein from meat and full-fat dairy, but those are far from your only options. Some protein sources that are lower in saturated fat include:
- Beans, peas and lentils
- Eggs
- Fish
- Lean cuts of meat like chicken or turkey breast, flank steak and pork tenderloin
- Low-fat or fat-free dairy
- Soy products like tofu and tempeh
How Many Veggies and Fruits Should I Eat?
The new protein recommendation seems to be getting the most attention, but one key message remains the same. Everyone should eat plenty of vegetables and fruits.
The guidelines suggest at least three servings of veggies per day and two servings of fruit. Not sure where to start? The Mediterranean diet has extensive research supporting its health benefits and emphasizes plant-based foods.
Whole Grains Over Processed Grains
Previous dietary guidelines recommended plenty of grains and making “at least half” of these whole grains. The new guidelines suggest going whole-grain only. The goal is two to four servings of whole grains per day, but base the number of servings on your calorie needs.
Is Nutritional Advice Changing?
It might seem like the new guidelines are a big switch, but the foundation of healthy eating remains the same:
- Eat the right amount for you: Consider your calorie needs based on your age, activity level and lifestyle. Plan your diet around this amount to help maintain a healthy weight.
- Fill half your plate with vegetables and fruits: Fresh, frozen or canned (with no added salt or sugar) veggies and fruits all count.
- Choose whole grains: While previous guidelines suggested making half your grains whole, dietitians have been recommending whole grains for decades.
- Limit added sugar, sodium and alcohol: These recommendations haven't changed, though the new guidelines don't specify exact alcohol limits as previous versions did. It’s still best to limit yourself to one drink per day for women and two for men, and consider eliminating alcohol altogether.
- Minimize ultra-processed foods: This, too, hasn’t changed. Ultra-processed foods lack nutrients like vitamins, minerals and fiber. Often, they contain added sugar, salt and saturated fat. They're also less filling than whole foods, which can lead to overeating.
Making Dietary Changes
If you’re aiming to adopt a healthier diet, make one change at a time. Once that change is working for you, add another. Don’t try to overhaul your eating plan overnight.
Not into whole-grain bread or yogurt without added sugar? Keep trying. Over time, your taste buds can get used to the healthier version, and you may start to prefer it.
Above all, don't let the headlines mislead you. The new dietary guidelines aren't a dramatic departure from what nutrition experts have been recommending for years. If you focus on whole foods like vegetables, fruits, whole grains and healthy proteins, you’re on the right track.
Bethany Thayer, MS, RDN, is the director of the Henry Ford Center for Health Promotion and Disease Prevention. Learn more about Bethany.
