New Federal Dietary Guidelines Turn the Food Pyramid Upside Down

While many of the new recommendations follow mainstream nutrition science, others have sparked controversy. “Some of the recommendations in the [guidelines] are not aligned with the current body of evidence and will create challenges for implementation, particularly across federal nutrition programs that serve millions of Americans,” Academy of Nutrition and Dietetics President Deanne Brandstetter, RDN, said in a statement.

Whether or not the average American is even aware of the guidelines, these recommendations shape multiple federal food programs, including the Supplemental Nutrition Assistance Program (SNAP), school lunches, and military base meals. But more generally they reveal the government’s view — especially as espoused by Health Secretary Robert F. Kennedy Jr. and Agriculture Secretary Brooke Rollins — of what Americans should eat.

Here’s a look at what the guidelines say and how well they match scientific evidence.

Placing Emphasis on Protein at Every Meal

Perhaps most notably, the guidelines prioritize eating high-quality, nutrient-dense protein at every meal. The guidelines set a specific goal of getting 1.2 to 1.6 grams (g) of protein per kilogram of body weight each day.

While high-quality animal protein is nutritionally valuable for many reasons — it can provide calcium, vitamin B12, and fat-soluble vitamins as well as a feeling of satiety — certain kinds (particularly red meat) are high in saturated fat.

“The guidelines heavily emphasize animal-based foods without clearly addressing how this intersects with saturated fat intake, affordability, cultural food patterns, or long-term cardiovascular health,” says Kathleen Garcia-Benson, RDN, a dietitian based in El Paso, Texas, who works virtually at VNutrition.

"Without that context, people may struggle to apply these recommendations in a balanced or sustainable way,” Garcia-Benson says. “The messaging subtly positions animal protein as the default or superior option, which can unintentionally undervalue vegetarian and vegan dietary patterns.”

Elevating Full-Fat Dairy

The guidelines also highlight dairy foods — particularly full-fat varieties of cheese and milk — generally recommending three servings a day, adjusted according to a person’s individual calorie needs.

There is some evidence that saturated fat in dairy is more “neutral” in its effects on heart health than the saturated fat in meat. And dairy foods can be key sources of calcium, vitamin D, and potassium. But Fung points out that people can get these nutrients from nondairy sources — and the guidance doesn’t consider individuals who can’t or choose not to consume dairy.

“If you’re thinking about calcium, there is calcium-fortified orange juice, soy milk, almond milk, and more,” she says. “To put dairy in such prominence, I’m worried about those people who have different levels of lactose intolerance, that it would be difficult for them to follow these guidelines.”

Calling for the Use of ‘Healthy Fats’

As with previous guidelines, the new recommendations say that saturated fat should make up no more than 10 percent of a person’s total calories.

The guidelines call for the use of “nutrient-dense healthy fats” for cooking and eating, showcasing two forms that are high in saturated fat — specifically, butter and beef tallow — as well as unsaturated fats like olive oil.

“In practice, it would be very difficult for someone to meaningfully emphasize these foods while consistently staying under the saturated fat threshold. The lack of distinction between different types of saturated fats, and the limited discussion of unsaturated fats, adds to the confusion,” Garcia-Benson says.

Limiting Processed Foods and Added Sugar

For the first time, the guidelines call out highly processed foods, advising that Americans eat less of them and recommending against artificial flavorings, dyes, and preservatives.

“Nobody will have any problems with limiting processed foods,” says Fung. “But the ones that we need to reduce are the ones that have no nutritional value — because some processed foods, like yogurt, do have some nutritional value.”

Drastically reducing highly processed foods, Fung says, could automatically help reduce overall sugar consumption as well.

The new guidelines advise limiting added sugar intake to no more than 10 g per meal for adults — and recommend no added sugar at all for children up to age 10. Previously, the recommendations called for limiting added sugars to no more than 10 percent of daily total calories, with children under age 2 advised to avoid added sugar.

Encouraging Plenty of Fruits and Vegetables

Guidance around eating a variety of nutrient-dense fruits and vegetables also remains unchanged, though the guidelines point out that they should be eaten in “their original form,” with frozen, dried, and canned varieties with little to no added sugars as alternate “good options.”

“The healthiest way to consume fruits and vegetables is the way that is most accessible, enjoyable, and sustainable for the individual,” says Garcia-Benson. “Focusing too heavily on consuming produce only in its ‘original form’ risks implying that convenience options are inferior, when in reality they are often essential for people with limited time, budgets, physical capacity, or caregiving demands. Consistency and variety matter far more than form.”

Low-Carb Diets for Managing Chronic Disease

New this year, the guidelines offer a “science-based and common-sense recommendation” for people with certain chronic diseases to consider consuming a low-carbohydrate diet.

“Many nutrition professionals use lower-carb approaches as one tool, not a universal solution. The key is individualization,” Garcia-Benson says. “Some people feel better and see improved markers with lower-carb eating, while others do not. Long-term success depends on sustainability, food access, and overall dietary quality, not carbohydrate restriction alone.”

Adjusting Guidance Around Alcohol Consumption

In earlier guidelines, the standard recommendation was for Americans to drink no more than one drink per day for women and two drinks per day or less for men. But the new guidelines remove these limits on alcohol — and instead advise Americans to generally consume less of it “for better overall health.”

“From a nutritional standpoint, alcohol can impact sleep, hydration, digestive health, liver function, and cardiometabolic risk, even at moderate levels. Most nutrition professionals advise keeping alcohol intake low and individualized. Generally, that means no more than one drink per day for women and two for men, and often less than that depending on health history, medications, and personal goals,” says Garcia-Benson.

How the Guidelines Shape Diets Across the Country

The guidelines emphasize the need for Americans to eat “real food,” which seems like a worthy goal. But there is nuance to consider.

“One important thing to highlight is how frequently the guidelines emphasize health outcomes without addressing how behavior change actually happens,” says Garcia-Benson. “Rigid rules, vague moral language like ‘real food,’ and lack of attention to access and affordability can make guidance harder to follow — not easier. Nutrition guidelines should reduce confusion and support people where they are. Most individuals benefit far more from personalized, flexible care than from one-size-fits-all recommendations.”