The United States goverment has released its 2025–2030 Dietary Guidelines for Americans, redesigning the food pyramid to prioritize protein, fruits, vegetables, healthy fats and whole grains over ultra-processed foods. ALSO READ: How to make your diet healthy The guidelines issued on January 7, whole grains appear at the lower levels, while meat, poultry, seafood, eggs, dairy, legumes, fruits, and vegetables occupy the upper sections. The Trump administration says the dietary guidelines will help address health issues faced by Americans due to consumption of unsafe food products. ALSO READ: Nutrient-rich foods for a healthy diet More than two-thirds of U.S. adults are overweight or obese, federal data show. Diet-related illnesses, including diabetes and heart disease, are a main cause of health-care spending. The guidelines recommend protein at every meal, from both animal and plant sources. They also highlight full-fat dairy with no added sugar and healthy fats from nuts, seeds, avocados, and oils. Fruits and vegetables are now a daily priority. The guidelines call for moderation in grains, with an emphasis on whole grains over refined products. Added sugars, refined carbohydrates, and highly processed foods should be limited. The guidelines advise moderation in alcohol consumption but do not set specific limits. Updated every five years, the Dietary Guidelines inform nutrition standards for school meals, military meals, and federal food programmes. The guidelines are expected to remain in effect through 2030. Research by the 2025 Dietary Guidelines Advisory Committee, published in its Scientific Report, shows that diets high in whole grains, fruits, vegetables, legumes, nuts, and seafood are linked with lower risks of obesity, type 2 diabetes, heart disease, and some cancers. The review found that limiting ultraprocessed foods, added sugars, and refined carbohydrates improves overall diet quality and helps prevent chronic illnesses. The report also notes that including protein in every meal, from both plant and animal sources, supports health, though plant proteins are associated with lower cardiovascular risk. A 2025 paper in the journal Nutrients found that healthy grain consumption, focused on whole grains and fiber, was connected with better diet quality and lower obesity rates. Reviews from the United States Department of Agriculture show that minimally processed foods, fruits, vegetables, and healthy fats, are linked to better body composition and metabolic health. The World Health Organization (WHO) recommends that adults base their diets on fruits, vegetables, legumes, nuts, and whole grains. They advise at least five servings of fruits and vegetables daily and choosing whole grains over refined grains. WHO advises that proteins should come from legumes, nuts, fish, chicken, and low-fat dairy, while limiting red and processed meats. Healthy fats from nuts, seeds, oils, and avocados are encouraged, while saturated and trans fats should be low. According to the WHO, free sugars should make up no more than 10 percent of daily calories, and salt intake should be limited to reduce the risk of high blood pressure and cardiovascular disease. The organization also recommends a diet rich in diverse, minimally processed, nutrient-dense foods to support long-term health.
