Nutrition Experts Reveal What the New USDA Guidelines Get Right and Wrong

Wellness trends come and go, but when your health is concerned, it’s best to defer to professionals. With food trends all over the place, you probably realize it’s not the best idea to get your nutrition advice from social media. Rather, registered dietitians are experts on all things nutrition—not what’s popular but what’s backed by research.

Since research is constantly evolving, the USDA updates the official Dietary Guidelines for Americans every five years. The latest edition for 2025–2030 just dropped, and there are quite a few changes. Here are the major takeaways and what registered dietitians honestly think.

2026 Dietary Guidelines for Americans 

1. The food pyramid is back…but it’s upside down

In past guidelines, we’ve seen the food pyramid and MyPlate tool. Now, there’s a new concept in town—an upside-down food pyramid.

This new diagram recommends Americans prioritize the following foods:

• Animal protein, such as beef, poultry, and seafood
• Fruits and vegetables
• Dairy products, such as cheese, milk, and yogurt
• Healthy fats, such as oil, avocado, and nuts
• Legumes
• Seeds
• Whole grains, such as bread and oats

RD response: “Vegetables are at the top of the pyramid, which I think is important, and I like that fruit is in the middle since they contain more sugar,” says Jenna Volpe, LDN. She also adds that foods rich in protein and healthy fats are higher up on the pyramid, which is a more accurate representation of how they should fit into an overall eating pattern.

However, the visual could cause confusion. “I do miss the MyPlate, and its guideline for veggies to make up half of your plate, which I think was easier for people to conceptualize,” Volpe says.

The illustrated pyramid may also contradict the written guidelines, which people may gloss over. “The redesigned food pyramid prominently features high-fat animal products such as steak, cheese, whole milk, and butter at the top,” says Patricia Bannan, RDN. “However, the written guidelines recommend limiting saturated fat to no more than 10% of total calories, creating a disconnect between what people see and what the text advises.”

2. There’s an emphasis on eating “real” food

While this may sound like marketing language, it’s right there in the guidelines: “The message is simple: eat real food.”

What is real food? The guidelines are clear that this includes “whole, nutrient-dense foods—protein, dairy, vegetables, fruits, healthy fats and whole grains.”

In this context, real food is in stark contrast to ultra-processed food, which is linked to an increased risk of diabetes, high blood pressure, high cholesterol and obesity.

RD response: “I love the emphasis on choosing more whole, nutrient-dense, minimally processed foods,” says Jenna Volpe, LDN. She calls out the recommendation to replace refined grains (e.g. white bread, white flour, etc.) with whole grains (e.g. brown rice, oats, whole-wheat bread, etc.), which she supports.

At the same time, blanket statements surrounding all processed foods may not account for nuance. After all, frozen veggies and canned beans are technically processed, yet they’re prominently included in the upside-down pyramid.

“Not all processed foods are equal, and some can be helpful for the health of populations that might not have access to fresh foods,” says Kendra Haire, RD. “For example, fortified cereals and bread provide vitamins and minerals, including folic acid, which is well-known to prevent birth defects.”

3. Protein recommendations have increased

Protein has been in the spotlight for quite some time, and per the new guidelines, Americans could stand to eat more of it. The upside-down pyramid places some of the greatest emphasis on protein-rich animal products.

Interestingly, protein is one of the only nutrients that receive explicit numeric goals in the new guidelines: “1.2–1.6 grams of protein per kilogram of body weight per day.” For comparison, earlier guidelines recommended a minimum of 0.8 grams of protein per kilogram of body weight per day.

RD response: “I’m glad the protein recommendations have increased as the 0.8 grams per kilogram was meant more as a minimum amount,” Volpe says.

Haire also supports the higher protein targets compared to earlier guidelines, though the distinction between lean vs fatty protein could be more clear. “While it is important to eat enough, I recommend focusing on lean sources of protein, including poultry, fish and plant-based proteins like beans, nuts and soy, due to their heart-healthy benefits,” she explains.

4. Fiber gets a special shoutout

While most Americans get plenty of protein, the same can’t be said for fiber. Some research suggests that up to 95% of Americans aren’t eating enough fiber.

Fortunately, the new guidelines are highlighting fiber-rich foods. This is evidenced by the upside-down food pyramid, which clearly illustrates fibrous foods like vegetables, fruits, nuts, seeds, legumes, and whole grains.

The written guidelines also mention fiber in a couple of places. First, it’s touted as a nutrient helpful for supporting gut health. It’s also encouraged in the whole grains section, prompting Americans to eat 2–4 servings of high-fiber whole grains per day.

RD response: “The guidelines place greater emphasis on fiber and whole foods, which is a positive step,” Bannan says. This is one of its biggest strengths, she adds.

Still, the guidelines surrounding fiber could be more specific. “Without guidance on variety or the exact amount of fiber, this recommendation could come across as vague,” Haire says, adding that most Americans do not eat enough fiber. “I continue to recommend between 25–30 grams of dietary fiber per day to my patients, which supports both digestive and overall health.”

5. Full-fat dairy is preferred

How many times have you replaced full-fat dairy with low- or non-fat versions? This could be the result of earlier guidelines, which urged Americans to be mindful of the saturated fat in dairy products as it could have consequences for heart health. Now, researchers are reconsidering this.

The guidelines push for full-fat dairy products (with no added sugars) in several places, including in the recommendations for children.

RD response: “The recommendation for fats has shifted from ‘use sparingly’ to the middle of the pyramid,” Volpe says. “I think this is more accurately reflecting the recommendation that 25–35% of total calories should be coming from fat.”

However, like processed foods, some fats may be better than others. “While I’m not against full-fat dairy in moderation, I would prefer to see salmon and olive oil placed higher as cheese, for example, is high in saturated fat.”

“This shift is meant to express that full-fat, unsweetened dairy products are healthier choices, especially in cases where fat would be replaced by sugar or other carbohydrate fillers,” Haire explains. “There is also a growing collection of studies such as this 2024 trial, which demonstrate that saturated fat from yogurt does not negatively impact heart health in the same way that other sources of saturated fat like butter might.”

6. Added sugar is heavily discouraged

By now, you probably already know that sugar is best in moderation. But how much is too much? The guidelines urge for “dramatic reductions” in added sugars. In fact, the recommendation is for “no amount of added sugars or non-nutritive sweeteners” at all.

For many, this may not be practical, so if you enjoy the occasional treat, the guidelines recommend an upper limit of no more than 10 grams of added sugar per meal (aka 30 grams or fewer per day).

The advice is similar for children: “No amount of added sugars is recommended.”

RD response: “Added sugar contributes added calories without nutrition benefit,” Haire explains. “While this recommendation may be ideal, it’s also important to consider moderation and realistic expectations.”

Putting it all together

General guidelines aren’t necessarily going to be perfect for everyone because nutrition is highly personalized. One person’s needs and goals may be different from someone else’s, and access to nutritious foods can vary from population to population.

While it helps to make sense of these guidelines, the experts we spoke to ultimately recommend working one on one with a registered dietitian for personalized nutrition advice.

Still, what we can take away from the new guidelines and the growing body of research, Bannan says, is this: “Prioritize whole and minimally processed foods most of the time, include plant-based proteins and fiber-rich foods, choose healthier unsaturated fats, limit added sugars and saturated fat, and build eating patterns that are realistic, affordable, culturally appropriate, and sustainable.”