Learning About Dietary Guidelines

What are the Dietary Guidelines for Americans?

The Dietary Guidelines for Americans are recommendations about what to eat and drink to stay healthy at each stage of life. This helps reduce the risk for long-term (chronic) diseases.

These guidelines are from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. They are updated every 5 years.

The Dietary Guidelines for Americans 2025–2030 recommend that you:

• Eat the right amount for you.
• Prioritize protein foods at every meal.
• Consume dairy.
• Eat vegetables and fruits throughout the day.
• Incorporate healthy fats.
• Focus on whole grains.
• Limit high processed foods, added sugars, and refined carbohydrates.
• Limit alcohol beverages.

What is the New Food Pyramid?

The New Food Pyramid is a symbol that shows the types of foods that are recommended by the Dietary Guidelines for Americans 2025-2030. It's designed to encourage people to eat a variety of healthy foods. These include protein foods, dairy, vegetables, fruits, healthy fats, and whole grains.

The New Food Pyramid is available online at www.realfood.gov.

How can you get started?

If you're trying to eat healthier, you can slowly change your eating habits over time. You don't have to make big changes all at once. Start by adding one or two healthy foods to your meals each day.

Protein foods

Include beans, lentils, nuts, seeds, tofu, fish, eggs, poultry, and lean meats. Limit processed meats like bacon, sausage, and deli meats.

Dairy

Choose milk, yogurt, and cheese with little or no added sugars. You can also choose fortified non-dairy alternatives, like soy milk.

Vegetables

Eat a variety of vegetables each day, including dark green, red, orange, and other colorful options. Fresh, frozen, and low-sodium canned vegetables all count.

Fruits

Eat a variety of whole fruits. Choose fresh, frozen, or canned fruit packed in water or juice instead of syrup. Limit fruit juice.

Healthy fats

Choose mostly unsaturated oils, such as olive or canola oil, instead of butter, shortening, or coconut oil.

Grains

Choose whole grains more often than refined grains. For example, choose whole-grain breads and cereals and whole wheat pasta and whole-grain crackers.