The NEW Dietary Guidelines
The NEW Dietary Guidelines for Americans just came out. What does that mean and why should you care?
These Guidelines (which are updated every 5 years) shape what’s served in schools, hospitals, and government programs, and they influence how nutrition is talked about everywhere.
What Do the New Guidelines Say?
There are 8 guiding principles…
1. Eat the Right Amount for You
Pay attention to portion sizes based on age, gender, height, weight, and activity level. Hydration matters too.
2. Prioritize Protein Foods at Every Meal
Make high-quality, nutrient-dense protein a staple from BOTH animal and plant sources. The target is about 0.5 to 0.7 grams of protein per pound of body weight per day.
3. Consume Dairy
Include dairy foods such as milk, yogurt, kefir, and cheese. Full-fat options without added sugars can be included, depending on personal preferences and tolerance.
4. Eat Vegetables & Fruits Throughout the Day
Aim for a variety of colorful produce in whole forms (fresh, frozen, or canned without added sugar). The goal is 3 cups vegetables + 2 cups fruit every day.
5. Incorporate Healthy Fats
Get fats from whole foods like nuts, seeds, avocado, olive oil, eggs, seafood, and dairy. And when cooking, prioritize olive oil.
6. Focus on Whole Grains
Prioritize fiber-rich whole grains and cut back on refined grain products.
7. Limit Highly Processed Foods, Added Sugars, & Refined Carbohydrates
Reduce foods high in added sugars, sodium, and artificial additives. Aim for each meal to have less than 10 grams of added sugar, and less is best.
8. Limit Alcoholic Beverages
For overall health, consume less alcohol (and avoid it entirely in situations where it’s contraindicated).
Common Questions & Confusion
Confusion 1: Do the new Guidelines say to eat more meat?
Fact: No. They say: “Every meal must prioritize high-quality, nutrient-dense protein from BOTH animal and plant sources.” This is not a meat-fest eating plan. Plant-proteins don’t have much visual love in the new pyramid, but they are recommended as a core part of meals.
Confusion 2: Do the new Guidelines suggest eating full-fat dairy foods?
Fact: Yes. Saturated fat in dairy foods isn’t as harmful as once believed and may even offer benefits. BUT nutrition is not one-size-fits-all, so low-fat dairy or dairy alternatives (with protein + no added sugar) may be a better choice for some people.
Confusion 3: Do the new Guidelines say to use butter and beef tallow for cooking?
Fact: No. Actually, they say “prioritize olive oil,” but butter and beef tallow may be other options. The bigger message is to eat healthy fats from foods themselves, not just added during cooking.
What Should I Do With This Information?
Focus On One Main Goal: EAT REAL FOOD.
Even though there are 8 guiding principles, there’s one main focus: EAT REAL FOOD. Even the new website is www.RealFood.gov. Eating Real Food has ALWAYS been the advice in past guidelines, but now it’s front, center, and a clear singular focus.
Eat Real Food means: “Choosing foods that are whole or minimally processed and recognizable as food. These foods are prepared with few ingredients and without added sugars, industrial oils, artificial flavors, or preservatives.”
What Should My Plate Look Like?
The new graphic is an upside-down pyramid that makes it hard to understand how your actual plate should look at meals.
So, I created a plate graphic (shown above) using these new Guidelines to help visualize what a balanced meal would look like.
FINAL THOUGHTS…
The Guidelines are very general, and everyone needs to personalize them for their own health goals, activity levels, personal preferences, and dietary needs.
The Guidelines definitely don’t address everything you need for a healthy relationship with food. I love these positive nutrition principles given in Brazil’s Food Guide:
– Eat regular meals in peaceful surroundings for more mindfulness and enjoyment, and preferably with others.
– Develop, practice, and share cooking skills.
– Plan your time to make food and eating important in your life.
And remember, feeling good isn’t about obsessing over nutrition. It’s about enjoying a balance of food, movement, rest, and social connection. xx DJB
