American Dietary Guidelines 2025-2030
In brief
Section titled “In brief”- Core message: eat real, minimally processed food
- Protein gets priority: 1.2-1.6 g per kg body weight per day
- Full-fat dairy without added sugars is explicitly recommended
- Lower-carb is recognized as an option for chronic conditions
- Saturated fat remains limited to 10%, which can conflict with “real food”
What’s new?
Section titled “What’s new?”The 10th edition of the Dietary Guidelines for Americans (published January 7, 2026) focuses on a simple principle: eat mainly real, minimally processed food.
The main shifts
Section titled “The main shifts”| Topic | Old emphasis | New emphasis |
|---|---|---|
| Protein | Part of diet | Priority: 1.2-1.6 g/kg/day |
| Dairy | Low-fat variants | Full-fat, unsweetened dairy |
| Fats | Focus on vegetable oils | Olive oil, butter, beef tallow as examples |
| Grains | Base of the eating pattern | Whole grain remains, but lower in rank |
| Carbohydrate restriction | Not mentioned | Recognized for chronic conditions |
What the guidelines explicitly advise
Section titled “What the guidelines explicitly advise”- Eat real food - products you recognize, no long ingredient list
- Protein has priority - adjust to energy needs and context
- Full-fat dairy - without added sugars
- Fats with real food - olive oil, butter, beef tallow for cooking
- Limit highly processed - no sugary drinks, less chips/cookies/candy
- Alcohol - less is better
Carbohydrate restriction: what is said?
Section titled “Carbohydrate restriction: what is said?”The guidelines position lower-carb not as universal advice, but acknowledge that some people with chronic conditions may see better outcomes with carbohydrate restriction.
Three practical levels
Section titled “Three practical levels”| Level | Approach | For whom |
|---|---|---|
| Mild | Eliminate sugary drinks, candy/cookies, white flour | Anyone who wants to start |
| Moderate | Less bread, rice, pasta, potatoes, sweet fruit | For overweight or insulin resistance |
| Strict | Low carbohydrates for weeks/months | For type 2 diabetes, with guidance |
The tension point: 10% saturated fat
Section titled “The tension point: 10% saturated fat”The guidelines maintain a general upper limit: saturated fat preferably not more than 10% of daily energy.
What does that mean practically?
Section titled “What does that mean practically?”| Energy intake | Maximum saturated fat |
|---|---|
| 2000 kcal/day | ~22 grams |
| 1600 kcal/day | ~18 grams |
How to deal with this
Section titled “How to deal with this”- Don’t just count - for many people, the effect of less ultra-processed and less added sugars is greater than focusing on one type of fat
- Personalize - with metabolic problems, carbohydrate restriction may fit; with strongly elevated LDL or high cardiovascular risk, fat choice may be relevant
- Quality over theory - choose unprocessed protein sources, vegetables as base, avoid sweet/starchy additions
Comparison with the Dutch Schijf van Vijf
Section titled “Comparison with the Dutch Schijf van Vijf”Similarities
Section titled “Similarities”- Vegetables and fruit
- Water and unsweetened drinks
- Less sugary drinks
- Limiting snacks and alcohol
Differences
Section titled “Differences”| Topic | American guidelines | Schijf van Vijf |
|---|---|---|
| Full-fat dairy | Visibly normalized | Low-fat variants advised |
| Animal protein | Explicitly nutrient-dense | Less emphasis |
| Oils | Less emphasis on seed oils | Specific oils recommended |
| Sustainability | Not explicit | Weighs explicitly |
Practical translation
Section titled “Practical translation”Step-by-step approach
Section titled “Step-by-step approach”- Stop sugary drinks and limit ultra-processed snacks
- Eat 2-3 real meals with protein and vegetables as base
- Adjust carbohydrates for overweight, insulin resistance or type 2 diabetes
- Choose fats consciously (olive oil, butter, nuts, avocado, fatty fish)
Example day
Section titled “Example day”| Meal | Example |
|---|---|
| Breakfast | Eggs with vegetables, or unsweetened yogurt/quark with berries and nuts |
| Lunch | Salad with protein (chicken/tuna/eggs/cheese) and olive oil, or soup with extra protein source |
| Dinner | Fish or meat with lots of vegetables; optionally small portion of whole grain/legumes |
Shopping list (core)
Section titled “Shopping list (core)”- Protein: eggs, fish, poultry/meat, natural dairy, legumes/tofu
- Vegetables: fresh or frozen (without sauce), wide variety
- Fats: olive oil, butter, nuts, avocado, olives
- Flavor enhancers: herbs, vinegar, lemon; avoid sweet sauces
Checklist first 7 days
Section titled “Checklist first 7 days”- Choose 3 fixed breakfasts (eggs, yogurt/quark, or dinner leftovers)
- Make 2 easy lunches (salad + protein, soup + protein) and repeat them
- Replace bread/rice/pasta at dinner at least 4 days with extra vegetables
- Ensure 3 emergency snacks: cheese, natural quark, nuts, olives or raw vegetables
- Read labels only when needed: avoid added sugars and starchy additions
Measuring is knowing (optional)
Section titled “Measuring is knowing (optional)”Choose 1-2 outcomes that fit your situation:
| Measurement | Frequency | For whom |
|---|---|---|
| Weight and waist circumference | 1x per week | Everyone |
| Blood pressure | 2-3x per week first weeks | For hypertension |
| Glucose (fasting/postprandial) | Daily or after meals | For (pre)diabetes |
| Blood values (HbA1c, lipids) | After 8-12 weeks | For substantial adjustment |
Points of attention with carbohydrate restriction
Section titled “Points of attention with carbohydrate restriction”Practical tips first weeks
Section titled “Practical tips first weeks”- Fluid and salt - fewer carbohydrates can lead to more fluid loss; drink enough and watch salt for dizziness or cramps
- Fiber - increase vegetables, possibly use legumes (if tolerated), add nuts/seeds
- Protein first - start meals with protein and vegetables for better satiety
- Sports - intensive training may temporarily feel heavier; build up slowly
- “Healthy” snacks - muesli bars, sweetened yogurt and juice disrupt the effect
Medical caution
Section titled “Medical caution”Veelgestelde vragen
What is the core message of the new American guidelines?
Eat mainly real, minimally processed food. Highly processed products, added sugars and refined carbohydrates are explicitly discouraged. Notable is the greater emphasis on protein (1.2-1.6 g/kg) and full-fat dairy without added sugars.
What do the guidelines say about carbohydrate restriction?
Lower-carb is not positioned as universal advice, but the guidelines acknowledge that some people with chronic conditions may see better outcomes with carbohydrate restriction. The basic pattern still includes whole grains and fruit.
What about saturated fat?
The guidelines maintain the general upper limit of 10% of daily energy from saturated fat (about 22 grams at 2000 kcal). This can conflict with the message to choose real food, as unprocessed animal products contain relatively more saturated fat.
What are the main differences from the Dutch Schijf van Vijf?
Full-fat dairy is visibly normalized, animal proteins are explicitly named as nutrient-dense, there is less emphasis on specific industrial oils, and the Dutch guideline weighs sustainability more explicitly.
Where do I start if I want to apply this?
Step 1: stop sugary drinks and limit ultra-processed snacks. Step 2: eat 2-3 real meals with protein and vegetables as the base. Step 3: adjust carbohydrates for overweight or insulin resistance. Step 4: choose fats consciously.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.