4 key changes to US diets: Prioritize protein, full-fat dairy, and more

• On January 7, 2026, the U.S. Department of HHS and USDA unveiled the new Dietary Guidelines for Americans, 2025–2030.
• Under the theme of “eat real food,” the new dietary guidelines place a greater emphasis on protein and healthy fats, with a lower priority on whole grains.
• The updated guidelines also place a greater emphasis on avoiding processed foods, opting for full-fat dairy, and eliminating all added sugars and non-nutritive sweeteners for the healthiest diet.

On January 7, 2026, the U.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA) unveiled the new Dietary Guidelines for Americans, 2025–2030.

These new guidelines supersede the previous Dietary Guidelines for Americans 2020–2025. The first dietary guidelines were launched in 1980 and are generally updated every five years.

Under the theme of “eat real food,” the new dietary guidelines invert what has been the standard healthy food pyramid, prioritizing protein, healthy fats, vegetables, and fruits, with whole grains in a much smaller quantity at the bottom.

Additionally, the updated guidelines place a greater emphasis on avoiding processed foods, reaching for full-fat dairy instead of low fat dairy, and eliminating added sugars or non-nutritive sweeteners for the healthiest diet.

Medical News Today spoke with three nutrition experts to get their take on these updated dietary guidelines and how you can incorporate them into your current diet.