The latest Dietary Guidelines for Americans

 The latest Dietary Guidelines for Americans, released in January 2026 by HHS and USDA, emphasize whole foods, higher protein, healthy fats, whole grains, and significantly limit ultra-processed items, added sugars, and artificial additives, promoting water and nutrient-dense choices across all life stages, including specific guidance for infants and older adults, and introducing an inverted pyramid visual. 

Key Recommendations:

• Focus on Whole Foods: Prioritize fruits, vegetables, whole grains, lean proteins (meat, seafood, eggs, nuts, seeds), and healthy fats from sources like avocados and olives.
• Limit Processed Foods: Significantly reduce ultra-processed items, refined carbohydrates (white bread, chips), added sugars, artificial additives, dyes, and low-calorie sweeteners.
• Increase Protein Intake: Recommends higher protein levels (1.2-1.6g/kg body weight) for muscle health, with a nod to nutrient-dense meats like pork.
• Hydration: Choose water and unsweetened beverages; sodium is still important for hydration but found in excessive amounts in processed foods.
• Alcohol: Advises "less alcohol for better overall health," moving away from specific limits.
• Infant & Child Nutrition: Breast milk for the first 6 months, iron-fortified formula if needed, and avoiding added sugars in infancy through age 10.
• Gut Health: Encourages fermented foods like kimchi, sauerkraut, and kefir.