08/01/2026
For your reference, Brightonians!
New Dietary Guidelines for Americans (2025–2030):
A “Historic Reset”
The newly released guidelines mark a major shift from previous recommendations. The message is now clearer than ever: eat real food and reduce processed foods.
Key Highlights:
1. Greater Emphasis on Real Food and Protein
Whole, nutrient-dense foods are now prioritized.
A higher protein intake is recommended—1.2–1.6 g per kilo of body weight—sourced from eggs, fish, meat, poultry, and beans.
A new inverted food pyramid places protein, healthy fats, and fruits/vegetables at the foundation.
2. Strong Warning Against Ultra-Processed Foods
Ready-to-eat and packaged foods high in sugar and sodium are discouraged.
Refined carbohydrates such as white bread and processed cereals should be limited, with a stronger push toward whole, fiber-rich foods.
3. Clearer Limits on Sugar
Added sugar is limited to up to 10 grams per meal.
For children, the recommendation is zero added sugar.
Sugary drinks like soda, energy drinks, and sweetened beverages are strongly discouraged.
4. Reintroduction of Healthy Fats and Full-Fat Dairy
Healthy fats from meat, avocado, nuts, and seeds are no longer demonized.
Full-fat dairy (whole milk, cheese, butter) is now favored—as long as there is no added sugar.
Saturated fat is still capped at 10% of daily calories, pending further research.
5. Other Important Notes
Gut health is emphasized through fermented and high-fiber foods.
There is no longer a fixed limit on alcohol, but health risks are clearly highlighted.
Separate, tailored guidelines are provided for babies, pregnant women, breastfeeding mothers, and older adults.
Bottom Line:
👉 Less processed food, more real food.
👉 Prioritize protein, healthy fats, and whole foods—before carbs and sugar.
