The Trump administration released updated federal dietary guidelines urging Americans to "eat real food": prioritize high-quality proteins, healthy whole-food fats, fruits, vegetables and whole grains while reducing ultra-processed foods and refined carbs. The guidance sets stricter limits on added sugars and artificial additives, raises protein targets to 1.2–1.6 g/kg/day, emphasizes gut-health-supporting foods, and favors full-fat dairy and certain cooking fats while keeping a 10% limit on saturated fat. Officials project substantial public-health and cost benefits and the American Medical Association has voiced its support.
New Federal Dietary Guidelines Urge Americans to “Eat Real Food” — Key Changes and What They Mean
RFK Jr. announces new dietary guidelines. Here's what to know.
The Trump administration has released updated federal dietary guidelines urging Americans to "prioritize high-quality protein, healthy fats, fruits, vegetables and whole grains" while reducing ultra-processed foods and refined carbohydrates. At a White House briefing, HHS Secretary Robert F. Kennedy Jr. called the guidance "the most significant reset of federal nutrition policy in history." Agriculture Secretary Brooke Rollins and other officials joined the announcement.
What’s New
The guidance introduces several notable changes from the 2020–2025 recommendations, including the first explicit call to avoid highly processed or ultra-processed foods, stricter limits on added sugars and artificial additives, higher protein targets, and a renewed emphasis on whole fats and gut health.
Limits on Ultra-Processed Foods
The guidelines advise avoiding "highly processed packaged, prepared, ready-to-eat, or other foods that are salty or sweet," and recommend cutting sweetened beverages such as soda, fruit drinks and energy drinks. The Centers for Disease Control and Prevention recently reported that 55% of U.S. people get more than half their daily calories from ultra-processed products. A 2024 review in The BMJ associated diets high in ultra-processed foods with an increased risk across multiple adverse health outcomes.
Sugars, Artificial Additives and Meal-Level Limits
The new guidance states that "no amount of added sugars" is recommended, particularly for children. It also sets a practical meal-level limit of no more than 10 grams of added sugar per meal. In addition, it advises limiting foods and drinks that contain artificial flavors, dyes, low-calorie non-nutritive sweeteners and synthetic preservatives. Naturally occurring sugars in whole fruits and dairy are not classified as added sugars and remain part of recommended patterns.
Protein, Fats and Cooking Oils
The guidelines recommend "high-quality, nutrient-dense protein foods" at each meal — including eggs, poultry, seafood, red meat and plant proteins such as beans, nuts and seeds — and set a target intake of 1.2 to 1.6 grams of protein per kilogram of body weight per day. FDA Commissioner Marty Makary and other officials emphasized higher protein targets, especially for children.
On fats, the guidance advocates "ending the war on healthy fats" by encouraging most dietary fats come from whole-food sources: meat, poultry, eggs, seafood, nuts, full-fat dairy and avocados. It recommends three servings of dairy per day and prioritizes full-fat options over low-fat ones. For cooking fats, the guidance names olive oil, butter or beef tallow as acceptable choices. Saturated fat should still be limited to no more than 10% of daily calories.
Fruits, Vegetables, Whole Grains and Gut Health
The guidance continues to recommend at least three servings of vegetables and two servings of fruit per day and encourages variety and whole forms over juices. It recommends two to four servings of fiber-rich whole grains daily and reduced intake of refined, highly processed carbohydrates. To support the gut microbiome, the guidelines highlight vegetables, fruits, fermented foods and high-fiber items that promote microbial diversity.
Alcohol
The updated guidance advises consuming less alcohol for overall health and specifies that some groups — including pregnant people, those recovering from alcohol use disorder, people who cannot control intake, and those on medications or with certain medical conditions — should abstain entirely. Officials say the guidance favors moderation while recognizing social contexts in which alcohol is consumed.
Public Health Rationale and Reactions
The administration’s fact sheet projects that broad adherence to the guidelines could substantially lower chronic disease rates and help reduce roughly $600 billion in annual health-care costs tied to obesity, type 2 diabetes, heart disease and Alzheimer’s disease. The American Medical Association praised the guidance and said it will develop educational resources and convene experts to improve nutrition education and clinical practice. Officials quoted at the briefing include HHS Secretary Robert F. Kennedy Jr., Agriculture Secretary Brooke Rollins, FDA Commissioner Marty Makary and CMS Administrator Mehmet Oz.
Practical Tips
To apply the recommendations: choose whole, minimally processed foods; prioritize vegetables, fruits, beans, nuts and whole grains; aim for the recommended protein range based on body weight; limit added sugars and artificial additives; prefer whole-food sources of fat; and moderate alcohol intake. Small, sustainable changes in shopping, meal planning and school and institutional food programs can help align diets with the guidance.
Note: The guidelines reflect the administration’s interpretation of current evidence and policy priorities. Individuals with specific medical conditions or dietary needs should consult a health professional before making major changes.
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