WASHINGTON, D.C. — In what federal officials are calling the most significant shift in nutrition policy in decades, the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) have released the 2025-2030 Dietary Guidelines for Americans.
The new edition, championed by administration officials including Dr. Mehmet Oz, transitions away from complex nutrient tracking to a “back to basics” framework. The core message is simple: “Eat Real Food.”
The updated guidelines provide a customizable framework based on a standard 2,000–2,200 calorie daily intake. The focus has moved toward whole, nutrient-dense foods while taking a historic hard line against highly processed products.
| Food Group | Daily Recommendation | Focus Areas |
| Protein | 6–7 Servings | High-quality animal (eggs, red meat, seafood) and plant sources. |
| Vegetables | 3 Servings | A variety of colorful, whole forms (fresh, frozen, or canned). |
| Fruits | 2 Servings | Whole fruits prioritized over juices; minimal added sugars. |
| Dairy | 3 Servings | Shift toward full-fat dairy with no added sugars. |
| Whole Grains | 2–4 Servings | Fiber-rich options like oats and brown rice; limit refined white flour. |
Major Policy Shifts: The War on Highly Processed Foods
For the first time, the federal government is explicitly advising Americans to avoid “highly processed” packaged foods. This includes ready-to-eat items laden with petroleum-based dyes, artificial flavors, and chemical additives.
- The “10-Gram Rule” for Sugar: While previous guidelines allowed added sugar to make up 10% of total calories, the new rules state that no amount of added sugar is part of a healthy diet. If consumed, individuals should limit added sugar to no more than 10 grams per meal.
- Prioritizing Protein: The guidelines have nearly doubled the suggested protein target to 1.2–1.6 grams per kilogram of body weight, emphasizing its role in maintaining muscle mass and metabolic health.
- Healthy Fats over Pharmaceuticals: The “war on healthy fats” has ended, according to HHS Secretary Robert F. Kennedy Jr. The guidance encourages getting fats from whole sources like avocados, butter, and beef tallow, while still maintaining a 10% limit on saturated fats relative to total calories.
Dr. Mehmet Oz, Administrator for the Centers for Medicare and Medicaid Services (CMS), emphasized that these changes are designed to combat the national chronic disease crisis. By realigning school lunches, military rations, and SNAP benefits with these “real food” standards, officials hope to reverse trends in obesity and Type 2 diabetes.
“We are reclaiming the food pyramid and returning it to its true purpose: educating and nourishing the American people. Real food fuels energy and builds strength,” said Dr. Mehmet Oz.
