A few weeks ago, the Trump administration released the 2025–2030 Dietary Guidelines for Americans, as well as an upside-down food pyramid meant to visually represent the new recommendations.
Many of the core nutrition principles remain unchanged. The previous version of the guidelines, released in 2020, also emphasized fruits and vegetables, high-quality proteins, dairy, and whole grains, while encouraging people to limit added sugar and saturated fats.
But as a registered dietician, I noticed that the new guidelines differ in several notable ways: They’re just 10 pages long, down from 170 in 2020, and place particular emphasis on “real food” and “healthy fats.” They don’t include specific recommendations for alcohol consumption — previously capped at two drinks per day for men and one for women — instead advising Americans to “consume less alcohol for better overall health.” The visual representation also raised eyebrows, largely because it places red meat and cheese at the same level as many fruits and vegetables.
To make sense of what’s changed, I asked other registered dietitians what the new guidelines get right — and where they miss the mark.
What dietitians like
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More protein (with caveats)
While an emphasis on protein has been trending for the past decade, the new guidelines go a step further, increasing the recommended intake for Americans from 0.8 grams per kilogram of body weight to 1.2 to 1.6 grams per kilogram.
“The guidelines move away from treating 0.8 grams per kilogram as a default target, which is important because that number was intended as a minimum to prevent deficiency, not an optimal intake for all adults,” says Charlotte Martin, DCN, RDN.
Kelly Jones, MS, RD, CSSD, a sports dietitian, also welcomes the shift, noting that “this amount has been shown in research to support more optimal health for adults.”
Protein is important for building and maintaining muscle and helping you feel full. Still, most Americans were eating more than the recommended amount before the new guidelines were released, so the update may not dramatically change eating habits.
Mandy Enright, MS, RDN, RYT, says she appreciates the push toward higher protein intake — with one caveat.
“When you look at the visual representation on the pyramid, there seems to be an emphasis on animal-based proteins and little emphasis on plant-based proteins,” she notes. Legumes, nuts, seeds, and other protein-rich plants are all linked with positive health outcomes. Plus, they tend to be budget-friendly and less perishable than their animal-based counterparts.
Produce stays a star
Sitting at the top of the upside-down pyramid are vegetables and fruits, which deliver vitamins, minerals, fiber, and antioxidants to our diets. “I appreciate the strong and consistent emphasis on fruits and vegetables,” says Martin. “The guidelines highlight not just intake, but variety and color, which aligns well with long-standing evidence on diet quality.”
Jones also points out that the guidelines explicitly encourage frozen, canned, and dried produce. “Since more than 90% of Americans fall short on produce goals, this shows that incorporating more can be easy, convenient, and affordable.”
Frozen broccoli and canned peas may not headline restaurant menus, but they remain practical — and nutritious — ways for many Americans to get fruits and vegetables on the table.
Focus on gut health
Gut health has dominated nutrition conversations in recent years, and finally gets a dedicated spotlight in the guidelines. “After years of researching and understanding the gut’s role in our overall health, it’s great to see gut health getting a spotlight in the guidelines as something that should be prioritized,” says Enright.
Jones adds that the guidelines go a step further than broad recommendations.
“Not only is there a statement on a healthy diet aligning with a healthy microbiome, but this section calls out specific foods to support gut health. A spotlight on sauerkraut, kimchi, miso, and kefir is helpful so people can see exactly which items they can focus on, including more of them in their diet.”
More approachable
While nutrition is a nuanced topic, simple messaging can sometimes be most effective. “I appreciate the aesthetic behind the guidelines,” says Clara Nosek, RDN. “I think it is very consumer-forward, which makes it feel more approachable.”
Although Martin notes disparities between the guidelines and pyramid, she supports the guidelines’ simplified approach. “In theory, a shorter, more streamlined set of consumer-friendly guidelines can work well, but only if the messaging remains clear and consistent across text and visuals,” she says.
My peers and I have spent years poring over dietary guidelines. However, since most Americans are unlikely to read the guidelines themselves, keeping things simple could help more people eat well.
Emphasizing whole foods
“I like that the guidelines keep the focus on building meals from mostly whole, nutrient-dense foods,” says Enright. “That continues to be a simple, evidence-based foundation people can actually follow.”
Building a meal around proteins, vegetables, and whole grains with high-quality fats is indeed a fantastic foundation for a balanced diet. While ultra-processed foods often conjure images of orange cheese puffs or cupcakes out of a plastic package, they can also include packaged “healthy” snacks like protein bars or convenience ingredients like bottled salad dressing. Although it’s not always straightforward, focusing on whole foods, such as vegetables, beans, and lean proteins, offers a useful framework for adding more nutrition to your plate.
Nosek also appreciates that “water has been promoted as a primary source of hydration.”
Where they missed the mark
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Confusion between the visuals and written guidance
Several dietitians point out that the visual pyramid contradicts key elements of the written guidelines.
“I fear many people will not read the document and instead will just look at the picture provided,” says Nosek. “Red meat, whole milk, and cheese are at the top.” While these are all delicious options, experts maintain that they might not be best as everyday options, especially for people with heart disease.
That placement, she adds, suggests these foods are the most important parts of the diet — an implication that clashes with the guidelines’ continued recommendation to limit saturated fat.
Martin agrees. “The biggest issue is the disconnect between the written guidance and the food pyramid. While the text includes several reasonable recommendations, the visuals elevate animal protein and saturated fat–rich foods as foundational, while minimizing whole grains and plant proteins.”
Jones notes that the food pyramid might lead viewers to think meat, which is high in saturated fat, is more important to a balanced diet than whole grains. “In reality, the guidelines still suggest limiting saturated fat to less than 10% of calories while getting two to four servings of whole grains per day,” she says.
Nosek says that the push to make the dietary guidelines more accessible may have fallen short. “The written guidance assumes a level of fluency not just in words and numbers, but in health literacy, and an ability to translate the language of nutrition science and apply it to daily life.” This might be particularly confusing for those who don’t speak English as a first language.
Fiber isn’t a priority
“We know how much fiber plays a significant role in everything from weight management to heart health to gut health, while helping to reduce chronic diseases including Type 2 diabetes and cancer,” says Enright. “Yet fiber gets surprisingly little emphasis beyond gut health and whole grains.”
In the visual pyramid, whole grains are pictured at the bottom, despite being recommended in the guidelines themselves. “Given that fiber inadequacy is a real public health concern, downplaying whole grains visually while emphasizing protein and fat sends mixed signals about what should actually anchor a healthy diet,” says Martin.
While protein may be the buzziest macronutrient right now, fiber should be a focus too. It’s found in fruits, vegetables, legumes, nuts, seeds, and whole grains.
Sodium is barely mentioned
Despite Americans consistently exceeding recommended sodium limits, the guidelines offer little direct guidance.
Not only do the guidelines largely overlook sodium, they even contradict the pitfalls of overconsumption of sodium when suggesting that people season proteins and vegetables with salt to add flavor, Enright says.
While 70% of the sodium in our diets comes from packaged and processed foods, which the guidelines do recommend limiting, the lack of clear messaging still feels like a miss. Heart disease remains the leading cause of death in America, and cutting down on sodium is one of the most effective ways to support heart health and manage blood pressure.
Key takeaways
“A balanced dietary pattern built around fruits and vegetables, whole grains, plant-forward protein sources, and healthy fats is still strongly supported by scientific evidence,” says Martin.
But guidelines can also only get you so far. Many will need a more individualized approach and should speak with their doctors or a dietitian to get personalized advice, Jones says.
And while what we eat is important for our health, Nosek emphasizes that economic and structural barriers can’t be ignored. “The rising cost of groceries, cuts to SNAP, slashing local school meal initiatives, and discontinuing the monitoring of food insecurity in America” all contribute to health inequities, Nosek says.
The guidelines are one small piece of a much larger food policy. If only it were as simple as “eat real food.”
