The new Dietary Guidelines for Americans update our approach to nutrition by emphasizing intake of nutrient-dense, whole foods, including protein, whole grains, vegetables, fruits, dietary fats and dairy, but have been criticized for failing to consistently reflect scientific consensus and risk leaving vulnerable populations behind. From an emphasis on limiting all ultra-processed foods and eliminating added sugar, to placing saturated fat at the top of the pyramid, the new DGA provides a framework but highlights areas where nuance, clarity and practical context are still needed.
ultra-processed foods
The new DGA emphasizes limiting ultra-processed foods and prioritizing minimally processed whole foods, reflecting observations that high intakes are associated with obesity, diabetes and cardiovascular disease.
Reducing excessive consumption of ultra-processed foods such as candy, chips, cookies and sugary drinks is critical for public health and combating rising rates of obesity, diabetes and heart disease. At the same time, guidance must avoid fear-based messaging or shaming those who have difficulty accessing fresh foods, as an overemphasis on ultra-processed foods could unfairly penalize low-income communities and obscure structural barriers that make healthy eating difficult. Processing is broad, and many processed foods are critical to public health, from fortified cereals to prevent nutrient deficiencies to shelf-stable foods that improve access for food-insecure populations. The FDA and USDA’s efforts to establish a uniform, federally recognized definition of ultra-processed foods is a critical step toward clearer, more actionable guidance.
Strict stance on added sugar
The new guidelines take a stricter approach to added sugar, recommending no more than about 10 grams of added sugar per meal, and stating that amounts of added sugar are not considered part of a healthy diet, especially for certain groups, such as young children. This replaces previous guidance of limiting added sugars to less than 10% of total daily calories. The meal-based recommendation is unclear because it does not explicitly consider snacks, desserts, or different eating patterns. Americans currently consume about 68 grams of added sugar, or about 270 calories per day on average, so continued sugar reduction is clearly warranted. However, complete elimination is neither realistic nor supported by food science. Added sugars play functional roles in texture, browning, and palatability, and can support the intake of nutrient-dense foods. History shows that extreme nutritional avoidance is often counterproductive, as seen during the low-fat era when refined carbohydrates filled the void. Moderation and reduction of added sugars are more effective and practical for long-term health than strict, all-or-nothing restrictions.
Public health risks of overpromoting saturated fat
The inverted dietary pyramid places red meat and several saturated fat-rich foods near the top, which is interpreted to encourage these foods to play a larger role in the diet. Although the recommendation to limit saturated fat to less than 10% of total calories remains, visual frameworks run the risk of misinterpretation and appear to convey different messages.
Placing red meat, full-fat dairy, butter, and beef fat at the top of the pyramid sends a mixed message; it's difficult to stay under saturated fat limits while also being told to eat more of these foods, including three servings of dairy products a day, and to endorse full-fat dairy products. Major health organizations agree, supported by a large body of evidence, that eating too much saturated fat can raise levels of “bad” (LDL) cholesterol, a major risk factor for heart disease and stroke. However, some recent reviews suggest that the link may be more complex, depending on the specific fat source, alternative nutrients, and an individual's existing health risks.
To better illustrate the practical challenges, if you follow the recommendations to keep saturated fat to less than 10% of calories in a 2,000-calorie-per-day diet, you should consume no more than about 22-24 grams of saturated fat throughout the day. A single meal containing 2 teaspoons of butter or tallow, 1 ounce of cheese, a cup of whole milk, and 3 ounces of beef provides about 20-22 grams of saturated fat, meeting the daily limit. Therefore, eating a few servings of whole fat at one meal can quickly exceed the recommended daily intake.
Protein targets get a boost
The new guidelines define the updated protein guidelines as “ending the protein wars,” increasing the recommended intake from 0.8 g/kg per day to 1.2-1.6 g/kg.
Defining protein as previously “wrongly discouraged” is misleading because the 0.8 g/kg recommendation is intended to meet minimum needs and prevent deficiencies, rather than optimizing intake for all populations. That said, higher protein intake benefits specific groups, such as athletes, individuals seeking weight loss, and older adults, and is supported by research. As protein guidelines evolve, the focus should remain on balanced protein sources, particularly plant-based options, fish and seafood, to avoid overreliance on animal products and in keeping with recommendations to limit saturated fat to less than 10% of total calories.
Fiber, fermented foods, and a healthier gut
The 2025-2030 DGA emphasizes whole grains as part of an overall dietary pattern to support fiber intake and overall diet quality.
The 2020 to 2025 guidelines set numerical targets for fiber based on dietary reference intakes, about 25 grams per day for women and 38 grams per day for men, while the 2025 to 2030 guidelines focus on fiber through overall dietary patterns rather than explicit intake targets. The new guidelines emphasize food sources and gut health, consistent with the general message of “eating real food.” They also endorsed fermented foods like miso, sauerkraut, kimchi and kefir for the first time to support microbiome health, which is a welcome and important addition. While the continued emphasis on fiber-rich foods, including legumes, legumes, legumes, whole grains, fruits, and vegetables, is positive, the majority of Americans still do not meet fiber intake goals, highlighting the continued need to prioritize these foods in daily dietary patterns.
Translating guidelines into meaningful change requires education and support from nutrition professionals such as registered dietitians, accessible food options, and practical strategies that reflect the realities of diverse communities. Emphasis on eating more whole foods, increasing vegetable and fruit intake, and choosing whole grains when adding grains is appropriate and well-founded. A healthy plate is a practical tool that visually teaches people how to organize their meals, while a pyramid can be more confusing and less intuitive, making it harder to apply to daily meal planning.
In some regions, dietary guidelines contain inconsistencies that may confuse consumers and highlight the need for careful interpretation. The guidelines will have a stronger, more explicit focus on plant-based eating patterns, emphasizing beans, legumes, nuts, seeds and other plant-based protein sources. At the same time, the visual prominence of high-fat animal foods such as butter, red meat, tallow, full-fat dairy and cheese creates tension with saturated fat guidance. Ultimately, there is no one-size-fits-all diet plan, as cultural influences and access to food largely influence people's dietary choices.
Photography: flickr user JP
Gretchen Zimmermann is Vice President of Clinical Strategy at Vida Health.
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