On January 7, 2026, the U.S. Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) released the Dietary Guidelines for Americans (2025–2030)—one of the most substantial revisions in recent decades.
The core message is direct and unmistakable: cook at home more often, eat real food, and sharply reduce ultra-processed products and added sugar.
🧭 What’s New in the 2025–2030 Guidelines #
Compared with previous editions, the updated guidelines show a notable shift in tone and priorities:
- A more permissive stance toward full-fat dairy and red meat
- A significant increase in recommended protein intake
- Stronger warnings against added sugars, sugary beverages, and energy drinks
- Explicit encouragement to prepare meals at home
During a White House briefing, U.S. Health Secretary Robert F. Kennedy Jr. summarized the philosophy succinctly:
“Eat real food.”
This framing directly links dietary patterns to the rising burden of chronic disease in the United States.
⚠️ A Clear Warning on Ultra-Processed Foods #
The guidelines draw a firm distinction between minimally processed foods and highly (ultra-)processed foods—industrial products that bear little resemblance to their original ingredients.
- Typical examples: Sugary snack chips, refined cookies, frozen pizzas, instant noodles
- Common profile:
- High in sugar, fat, and salt
- Low in fiber, vitamins, and minerals
- Nutritional impact: These foods deliver large amounts of calories with poor satiety, encouraging overeating.
A large-scale thematic review published in The Lancet reported that the vast majority of studies examined found positive associations between ultra-processed food intake and at least 12 chronic diseases, including obesity, cardiovascular disease, type 2 diabetes, kidney disease, and depression.
🍳 “Cook at Home” as Public Health Strategy #
Ultra-processed foods currently dominate the U.S. food environment:
- ~70% of supermarket shelf items
- ~53% of total daily calories consumed by U.S. adults
The guidelines position home cooking as a practical countermeasure.
- Ingredient control: Home cooking avoids excessive additives, hidden sugars, and sodium.
- Nutrient density: Fresh vegetables, whole grains, and quality proteins retain more micronutrients when prepared simply.
- Healthier methods: Steaming, boiling, braising, and stewing are preferred over deep frying.
- Added sugar limit: No more than 10 grams of added sugar per meal is recommended.
🥩 Protein and 🍷 Alcohol: Updated Guidance #
Two areas receive notable clarification:
- Protein intake:
Recommended daily intake is raised to 1.2–1.6 g per kg of body weight, reflecting growing evidence for protein’s role in metabolic health, muscle preservation, and satiety. - Alcohol:
The previous numeric limits (two drinks for men, one for women) are removed. The guidance now emphasizes a simpler principle: less alcohol is better for health.
🧠 The Bigger Picture #
Rather than focusing on individual nutrients in isolation, the 2025–2030 Dietary Guidelines shift attention toward food patterns, preparation methods, and dietary quality.
The takeaway is not restrictive dieting, but a return to fundamentals: real ingredients, simple cooking, and mindful eating—a strategy that aligns personal health with long-term public health goals.