What to know about the new Dietary Guidelines

The 2025-2030 Dietary Guidelines for Americans (released in early January 2026) represent a significant shift from prior editions, with a strong "eat real food" focus, a return to an inverted food pyramid (replacing MyPlate), greater emphasis on protein (including animal sources), full-fat dairy, and limiting highly processed foods, added sugars, and refined carbs. The document is much shorter (around 10 pages) and consumer-oriented compared to the detailed previous versions.

As a registered dietitian, I've reviewed reactions from fellow RDs, the Academy of Nutrition and Dietetics (AND), Harvard T.H. Chan School of Public Health experts, Stanford nutrition researchers, and others. Opinions are mixed—some praise the push toward whole foods, while many express concerns over contradictions, scientific departures, and the visual aid. Here is a compilation of the main pros and cons that I found:

Pros Highlighted by Dietitians and Experts

• Stronger emphasis on whole, minimally processed "real" foods — Many RDs welcome the explicit call to prioritize nutrient-dense options and limit highly processed foods, added sugars, refined grains, sugary drinks, and excess sodium. This aligns with evidence-based advice for reducing chronic disease risk.

• Reinforcing reduced added sugars — Stricter stance (e.g., no recommended amount, limit per meal to ~10g, avoid until age 10 for kids) is seen as progress by experts like those at Harvard.

• Attention to gut health and fiber — Spotlight on fiber-rich foods and fermented options supports microbiome benefits.

• Focus on protein and energy balance — Prioritizing high-quality protein (from various sources) in meals is associated with greater satiety, muscle health, and overall patterns.

• Encouraging fruits, vegetables, and whole grains — Core recommendations remain solid and evidence-based.

• Simpler, more accessible format — Some appreciate the brevity and "common-sense" messaging for everyday application.

The Academy of Nutrition and Dietetics supports aspects such as nutrient-dense foods (fruits/veggies/whole grains), limiting processed foods and added sugars, and the saturated fat cap (≤10% of calories).

Cons and Criticisms from Dietitians and Experts

• Inconsistencies on saturated fat — The guidelines retain the limit of ≤10% calories from saturated fat but visually emphasize full-fat dairy (butter, whole milk, cheese), red meat, and beef tallow at the top of the inverted pyramid. RDs (including from Harvard, Stanford, AND, and the American Heart Association) call this contradictory and potentially confusing, risking higher LDL cholesterol and heart disease if people interpret the pyramid as "prioritize these."

• Overemphasis on animal protein/full-fat dairy — The inverted pyramid places meat, eggs, full-fat dairy, and proteins prominently at the top (broadest section), with whole grains smaller at the base. Critics argue this downplays plant-based proteins and deviates from the independent 2025 Advisory Committee's evidence-based report (which was largely sidelined).

• The inverted food pyramid visual — Widely critiqued as a step backward. MyPlate (introduced in 2011) was simpler and more actionable for meal planning. The pyramid is seen as abstract, hard to interpret, outdated, and confusing—reintroducing hierarchy without clear portion guidance. RDs note it may increase cognitive load rather than help busy people.

• Lack of specificity and nuance — The short format omits detailed implementation (e.g., how to apply "real food" practically). Some departures (like promoting full-fat over low-fat dairy despite prior evidence) contradict longstanding science.

• Potential public health risks — Experts worry mixed messages could lead to higher saturated fat intake, especially for heart health. The Academy and others express "significant concerns" over saturated fat emphasis.

• Political influence concerns — Some note the guidelines diverge from the Advisory Committee's science (e.g., equity lens sidelined), raising questions about evidence integrity.

Overall, while the push for whole foods over ultra-processed ones is a win, I feel the saturated fat contradictions, pyramid design, and shifts away from prior evidence-based dairy/protein balance are substantial downfalls.

My personal take is that if you're following these for personal health goals (like heart health or weight management), I recommend focusing on the evidence-supported elements: plenty of veggies/fruits, whole grains, fiber, limited added sugars/processed foods—and customizing with a dietitian (hopefully me) for your needs. The full guidelines are at dietaryguidelines.gov (or realfood.gov in some references).

What aspect of the new guidelines are you most curious about? I'd love to hear from you,

and I'd be happy to dive deeper or share practical tips! 💛