01/08/2026
‼️The Dietary Guidelines for Americans have finally gotten a much needed overhaul! ‼️
✅ Increased focus on protein, fiber, healthy fats, gut health, and eating real food
❌ Emphasized avoiding ultra processed foods, added sugars, and alcohol, with more specific guidelines on what to look for on labels
Check out the key points….
🥩PRIORITIZE MORE PROTEIN! The recommendation we finally and desperately needed. Center every meal (and snack) around protein - at least 30g every time you eat to preserve muscle.
🍳Daily protein target increased to 1.2-1.6g/kg bodyweight from the incredibly outdated 0.8g/kg (kg = lb divided by 2.2). HUGE WIN! Aim for more protein (1g per on at least) if you want to lose fat or build muscle.
🫐🥬🍓🥕Get a variety of real, COLORFUL & NATURAL FRUITS & VEGETABLES every time you eat. Juice doesn’t count. Wash produce thoroughly before using to remove pesticides.
🥛Incorporate 3 servings of DAIRY (or dairy substitutes) for calcium, quality protein, and gut health.
🍞🍠Choose FIBER RICH WHOLE GRAINS (at least 2g fiber per serving) for gut health, fullness, nutrients, & blood sugar control. Minimize sugary refined carbs. We only need 2-4 servings of whole grains per day (not 11 like previously recommended).
🥑🥜 🍣Choose HEALTHY FATS like omega-3 rich fish, avocados, nuts, seeds, full fat dairy, and olives to reduce inflammation. Cook with olive oil, avocado oil, coconut oil, or (grass fed) beef tallow, not seed or vegetable oils.
🥓This is NOT a pass to eat unlimited saturated fat (fatty meats). Keep saturated fat to 10% of your calories max, as too much can raise your LDL (bad) cholesterol. Choose lean meats.
🍩CHECK NUTRITION LABELS for added sugars (many different names), additives, preservatives, dyes, & artificial sweeteners that can upset your gut.
🍷The less alcohol the better. It’s a class 1 carcinogen & toxin that damages all aspects of health.
💁🏻♀️The guidelines finally caught up to what myself and nutrition and health experts have been recommending for the last 20 years 😉.
What questions do you have about the new guidelines? Comment below! ⤵️
