15/01/2026
Dietary Guidelines for Americans 2025–2030 dropped.
The core message is refreshingly simple:
🍉🍇🥑🫛🥦Eat real food.
Go back to basics.
Championing protein and healthy fats while minimizing grains, the new food pyramid announced Jan. 7, are a departure from past guidance. The new food pyramid visual is complete inverse of what it once was,where grains formed the basic foundation of food pyramid earlier,right at the bottom.
This has been done to help combat chronic conditions via diet.
No extreme rules. No trends. Just building your plate around whole, nutrient-dense foods.
This is what that truly matters when you are designing your meals
Eat the right amount for your body. Calorie needs vary by age, activity, weight and metabolism. Portion awareness matters, especially with calorie-dense foods and sugary drinks.
Prioritise protein at every meal. Aim for quality sources like eggs, poultry, seafood, meat, lentils, beans, nuts, and seeds. A helpful range is about 1.2–1.6 g per kg body weight daily.
Include dairy if you tolerate it. Prefer full-fat, unsweetened options for protein, fats, vitamins and minerals.
Support gut health daily Vegetables, fruits, fibre and fermented foods like kefir, kimchi, miso and sauerkraut matter more than supplements.
Eat vegetables (3 servings)and fruits (2servings)across the day. Think colour and variety, not just salad.
Don’t fear fats. Healthy fats from eggs, seafood, olives, avocados, nuts, seeds, butter and olive oil support hormones and satiety.
Choose whole grains over refined carbs. Reduce white bread, crackers, and packaged foods.
Limit ultra-processed foods and added sugars. One meal should ideally stay under 10 g of added sugar. Learn to spot hidden sugars on labels.
Drink less alcohol. Your gut, hormones and liver will thank you.
Watch sodium intake but remember highly active people may need more due to sweat loss.
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Source: Dietary Guidelines for Americans 2025–2030
