08/01/2026
🆕 FINALLY what many in our low carb community have been practising for years, is recognised 🙏
Introducing the New U.S. Dietary Guidelines 2025–2030: A big shift in nutrition advice!
The new U.S. Dietary Guidelines are out — and for the first time in decades, the message is surprisingly simple:
👉 “Eat real food.”
So what’s changed?
🥩 Protein is back
The recommended protein intake has increased to 1.2–1.6 g/kg/day, with guidance to include a protein-rich food at every meal. This marks an official end to what some are calling the “war on protein.”
🥛 Full-fat dairy promoted
The guidelines now recommend 3 servings of full-fat dairy per day, placing it on equal footing with fruit and vegetables in a 2,000-calorie diet.
🥑 Whole-food fat sources
Eggs, avocados, seafood, nuts, plus traditional fats such as olive oil, butter and even beef tallow, are acknowledged — while the saturated fat cap (≤10% of calories) technically remains.
🥦 A new inverted food pyramid
The biggest section now features protein, dairy & healthy fats, alongside vegetables & fruits with whole grains forming the smallest layer at the bottom — a major departure from past guidance
🚫 Highly processed foods officially called out
Packaged, ready-to-eat foods high in added sugars, refined carbs, sodium, artificial sweeteners, dyes and preservatives are explicitly discouraged — without relying on the controversial “ultra-processed” label.
🦠 Gut health finally included
For the first time, the guidelines acknowledge the gut microbiome, encouraging fibre-rich foods, fermented foods, fruits and vegetables to support gut health.
🥑Including diets lower in carbohydrates to manage chronic disease: The guidance makes the science-based and common-sense recommendation that individuals with certain chronic diseases may experience improved health outcomes when following a lower carbohydrate diet.
⚠️ Not without controversy
Some public health groups argue the new emphasis on animal protein, butter and full-fat dairy conflicts with previous advisory committee science and may favour industry interests. We welcome the return to whole foods and reduced reliance on highly processed products.
🔍 Bottom line? Despite debate, the overarching message is refreshingly straightforward:
✔️ Eat whole, nutrient-dense foods
✔️ Prioritise protein
✔️ Avoid ultra-refined, chemical-heavy products
✔️ Focus on food quality, not just calories
✔️ Low carb diets can benefit chronic disease
✔️ Full fat dairy, butter, olive oil (not seed and vegetable oils)
✔️ Flip the pyramid!
As always, nutrition is individual — what works best depends on your health goals, metabolism, medical history and lifestyle.
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