The federal government issued new dietary guidelines this month that place an emphasis on protein- including red meat-recommending full-fat dairy, and offer less specific guidance on alcohol intake. The new guidelines also offer a stronger focus on limiting added sugars and highly processed food, according to Stephani Johnson, a clinical dietitian and adjunct assistant professor in the Rutgers School of Health Professions.
Johnson has been reviewing the new guidelines to prepare for her spring course, "Introduction to Nutrition." She offers an in-depth look at what is new, what is the same, and how the guidelines may or may not change what we eat.
There has been a lot of talk about the emphasis on protein, with red meat appearing at the top of the new food pyramid. Are all proteins created equal? Do we all need the same amount of protein?
In brief, not all proteins are created equal. Animal-based protein sources provide all the essential amino acids the body requires, whereas most individual plant-based proteins are incomplete. However, by consuming a variety of plant-based protein sources throughout the day, it is possible to obtain all essential amino acids.
Protein needs vary based on factors such as age, activity level, and health status, and higher intake is not always better. The updated Dietary Guidelines for Americans (DGAs) recommend increasing protein intake from the previous target of 0.8 g/kg of body weight per day to 1.2-1.6 g/kg per day. This recommendation still aligns with the broader guidance that protein should contribute roughly 10-35% of total daily caloric intake. Individuals with questions about how much protein they need should consult with their physician or dietitian.
Are there any recommendations from previous guidelines that remain the same?
The updated guidelines retain several core concepts from prior editions, including an emphasis on consuming adequate amounts of fruits, vegetables, and dairy, prioritizing minimally processed foods, and continuing to limit added sugars and sodium.
How are these guidelines used to affect policy? Will they change what we see on store shelves?
Because they are federal guidelines, many federally funded nutrition programs (such as WIC and the School Lunch Program) are required to align their standards and objectives with the guidance. As a result, these programs will modify the foods they offer. With this new iteration, we will see an increased emphasis on fruits, vegetables, and protein-rich foods, as well as the allowance of full-fat dairy.
The food production industry closely monitors the DGAs, recognizing that consumers may be more likely to seek out foods that align with the guidelines' recommendations. As the current iteration emphasizes limiting added sugars and sodium, food manufacturers may reformulate products to reduce these ingredients and market them accordingly. Additionally, the guidelines reach consumers through public health campaigns and nutrition education initiatives. Together, these influences have the potential to shape food availability, purchasing decisions, and, ultimately, what Americans eat.
Why have there been changing views on the benefits of whole milk and full-fat dairy?
Emerging research suggests that although full-fat dairy contains saturated fat, it is metabolized differently than other sources of saturated fat and may not carry the same health risks. In some cases, full-fat dairy may even offer health benefits. In contrast, many low-fat dairy products contain added carbohydrates or sugars to compensate for the loss of desirable sensory characteristics, such as creaminess, thickness, and mouthfeel, found in whole-milk products. Additionally, the consumption of full-fat dairy is associated with greater satiety and may not be linked to an increased risk of metabolic diseases as was once thought.
This evolving evidence reinforces the idea that whole foods do not always behave as predicted by their isolated nutrient components. Oversimplifying foods as inherently "good" or "bad" can obscure the broader context of how individual foods interact within an overall dietary pattern to influence health.
The new guidelines call for avoiding processed foods and added sugar. Are there other foods to avoid?
Consistent with both my nutritional philosophy and the updated guidelines, there are few foods that need to be strictly avoided. Instead, the emphasis is on establishing healthy dietary patterns while allowing flexibility. This approach supports the inclusion of a wide variety of foods in moderation, guided by portion size and frequency of consumption.
The new guidelines placed grains at the bottom of the pyramid. How have the overall recommendations regarding carbohydrates changed?
Although the rationale for inverting the food pyramid is not entirely clear, the updated guidelines continue to recommend approximately two to four servings of whole grains per day. Historically, guidance has emphasized that at least half of grain consumption should come from whole grains rather than refined grains. Making a deliberate effort to increase whole-grain intake while also choosing other nutrient-dense carbohydrate sources, such as fruits, vegetables, and dairy, can support improved metabolic health, weight management, and satiety. This approach prioritizes carbohydrate quality over quantity and aims to reduce reliance on less nutrient-dense options.
The alcohol intake recommendations have been changed. How should they be followed?
Previous guidelines recommended up to one drink per day for women and up to two drinks per day for men, thresholds that are still supported by organizations such as the American Heart Association. The new guidelines include an increased emphasis on alcohol use disorder and addiction risk, particularly among individuals with a personal or family history of alcohol abuse or other addictive behaviors. Rather than focusing on defined intake thresholds, the updated guidelines promote a broader message of reducing alcohol consumption overall, and encourage individualized decision-making around alcohol use.
The new guidelines emphasize animal fat over seed oil. Is there new evidence that seed oils are bad for you? How does the body process these differently?
There is no convincing evidence that seed oils are inherently harmful when consumed in isolation. Seed oils (including soybean, corn, canola, sunflower, safflower, and grapeseed oils) are high in omega-6 polyunsaturated fatty acids (PUFAs) and have been associated with improved metabolic health when compared with saturated fats. However, over the past several decades, intake of seed oils has increased substantially through highly processed foods. Ultimately, the primary concern is not seed oils themselves, but rather the overconsumption of highly processed foods and an imbalance between omega-6 and heart-healthy omega-3 fats, which are found in foods such as flaxseeds and salmon. The best strategy for most people would be to primarily utilize olive and avocado oils, increase omega-3 intake and whole-food fats (such as nuts, avocado, and eggs), and decrease consumption of seed oils, especially packaged food sources.
If people follow these new recommendations, will they generally be healthier?
Many factors impact health, and diet habits are one of them. Limiting processed foods, sugar, and sodium, and getting adequate protein, fruits, and vegetables help create the foundation for a dietary pattern and lifestyle that promotes health.
