Foods Americans Were Told to Avoid Are Recast Under New Nutrition Rules

The 2025–2030 Dietary Guidelines emphasize whole foods and raise protein targets to about 1.2–1.6 g/kg, while allowing full-fat dairy, butter, and red meat in moderation and tightening language on added sugar.

The U.S. Departments of Health and Human Services and Agriculture released the 2025–2030 Dietary Guidelines, with Health Secretary Robert F. Kennedy Jr. playing a central role in the rollout. The guidance stresses eating more whole foods, increasing protein intake, and reducing added sugars and highly processed foods. Officials emphasized moderation rather than blanket avoidance. Saturated fat remains limited to no more than 10 percent of daily calories, but the tone around foods that contain it is softer than in past guidance. Key points: - Full-fat dairy (milk, yogurt, cheese) is described as an acceptable option and a source of fat-soluble vitamins, while noting calories and saturated fat still count toward the 10% limit. - Butter and beef tallow are listed as acceptable cooking fats alongside a continued preference for unsaturated oils such as olive oil. - Red meat is included among recommended protein sources and noted for nutrients like heme iron and zinc, with an emphasis on varying protein choices. - The recommended protein range increased from 0.8 g/kg to about 1.2–1.6 g/kg of body weight. - The guidelines state that no amount of added sugar fits into a healthy diet and recommend limiting added sugar at any single meal to 10 grams or less; the CDC reports the average American consumes about 17 teaspoons of sugar per day. - Numerical alcohol limits were removed; the guidance advises drinking less for health and names groups who should avoid alcohol, and the World Health Organization has stated no amount of alcohol is safe. Summary: The guidance shifts emphasis toward whole foods, higher protein targets, and a more permissive stance on some foods that contain saturated fat, while tightening language on added sugar. Officials framed the changes as a move toward moderation instead of broad avoidance. Undetermined at this time.