Whole nutrient based natural foods
The USDA has recently published the 2025 – 2030 Recommended Dietary Guidelines which changes the focus to emphasize the importance of eating whole nutrient-dense based natural foods as protein, dairy, vegetables, fruits, healthy fats and whole grains. See Dietary Guidelines for Americans
The guidelines mark a significant reset of national nutrition policy with a marked shift to eating real food!
It’s a return to basics in an effort to improve the overall health of the people and reduce individual health care expenditures.
New food pyramid
Here is the USDA dietary pyramid.
Shift away from highly processed foods
These new dietary guidelines are a “dramatic reduction in highly processed foods laden with refined carbohydrates, added sugars, excess sodium, unhealthy fats, and chemical additives.”
An objective of the new guidelines is the reduction of chronic illness. “Many of these illnesses are not genetic destiny; they are the predictable result of the Standard American Diet—a diet which, over time, has become reliant on highly processed foods and coupled with a sedentary lifestyle.”
Another objective of the new guidelines is to reduce the number of overweight adults, adolescents and children. The USDA estimates 70% of the people are overweight.
According to the USDA, “For decades, federal incentives have promoted low-quality, highly processed foods and pharmaceutical intervention instead of prevention.”
Real food that fuels
Per the USDA:
“We are putting real food back at the center of the American diet. Real food that nourishes the body. Real food that restores health. Real food that fuels energy and encourages movement and exercise. Real food that builds strength.”
The new guidelines foster a more lean, active and longevity lifestyle.
It’s about time!
Eat the right amount
✅Pay attention to portion sizes, particularly for foods and beverages higher in calories.
✅Hydration is important. Choose water or whole milk over unsweetened beverages. See Raw Milk is More Nutritious than Pasteurized Milk
✅The calories you need depend on your age, sex, height, weight, and level of physical activity
Prioritize protein foods at every meal
✅Prioritize high-quality, nutrient-dense protein foods.
✅Consume a variety of protein foods from animal sources, including eggs, poultry, seafood, and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds, and soy. See Lean Beef, Chicken, Fish Nutrient Content. See also Natural Food Sources of Iron. And See Eggs – the Next Best Thing to Mother’s Milk
✅Swap deep-fried cooking methods with baked, broiled, roasted, stir-fried, or grilled cooking methods.
Consume dairy
✅When consuming dairy, include full-fat dairy.
✅Dairy serving goals: 3 servings per day. See Raw Milk Nutrient Content
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