The 2025–2030 Dietary Guidelines for Americans are officially out, and if headlines about protein, full-fat dairy, fats, and alcohol have you feeling confused… you’re not alone. If you haven’t had a chance to read the guidelines yet, you can view them here: https://cdn.realfood.gov/DGA.pdf.
You might be wondering:
- Should I eat more protein?
- Do I need to switch to full-fat dairy? I thought low-fat was best?
- Is butter or beef tallow suddenly “healthy”?
- What does this mean for my fat loss or health goals?!
These are reasonable questions given the new guidelines, and you’re smart to be asking them! But it’s important that we pause and think critically before jumping to conclusions and changing everything on our plates.
I want you to feel confident in making mindful eating choices that support your long-term goals, and as your reliable Latina Registered Dietitian and Fitness Trainer, I’m going to break down some points that I love about the new guidelines, along with some points that I’m not so crazy about.
So without further ado… let’s dive in!
The Big Picture: “Eat Real Food”… But What Does That Mean?
One of the main messages of the new guidelines is to “eat real food.”
Sounds super simple, right? But it’s also extremely vague, so here’s my take on what they mean by this.
Real food = whole or minimally processed foods, meaning:
- Foods with short ingredient lists
- Little to no added sugars
- Minimal preservatives or additives
In short, foods that look close to how they came from nature. Think food items like:
- Beans, lentils, rice, tortillas, plantains
- Fruits and vegetables
- Eggs, dairy, meat, fish
- Oils, nuts, seeds, herbs, and spices
Protein: A Big (and Welcome) Shift
One thing I do love about the updated guidelines is the increased emphasis on protein. This is a big win!
For years, the general recommendation sat around 0.8 g/kg of body weight, which is truly the bare minimum to prevent deficiency, but not necessarily ideal to support muscle, metabolism, or long-term health.
The updated guidance acknowledges that many adults, especially women, benefit from higher protein intakes, often closer to 1.2–1.6 g/kg of body weight.
Why adequate protein matters:
- Supports muscle building and repair during weight loss
- Helps with satiety (feeling full and satisfied)
- Supports metabolism and strength as we age
- Makes sustainable fat loss easier without restriction
- Helps create antibodies to fight off illness and infection (especially important this time of year!)
And no, this doesn’t mean load up on protein shakes at every meal. There are plenty of natural and minimally processed foods that provide protein!
Protein can (and should) come from foods like: ground turkey, chicken, fish, lean cuts of beef, eggs, milk, Greek yogurt, whey, grains, beans, legumes, nuts, vegetables, and many plant proteins.
All forms can fit, and varying your protein sources helps to ensure adequate vitamin and mineral intake too.
What (Thankfully) Stayed the Same
Despite what social media might tell you, the guidelines didn’t completely flip nutrition on its head. They still emphasize: fruits and vegetables, adequate fiber intake, limiting added sugars, and reducing ultra-processed foods (not eliminating – reducing.)
This is important, because it reinforces that health isn’t about what’s trending this month. It’s about consistent patterns over time.
You don’t need a diet overhaul every five years.
The Conversation Around Fat: Where Things Get Murky
This is where I start to raise an eyebrow.
The guidelines suggest that food items like beef tallow and butter can be held to the same standard as our heart healthy plant oils, while ALSO recommending that saturated fat stay under 10% of total calories.
As if that isn’t confusing enough, they recommend full-fat dairy, which is also known to be higher in saturated fat.
Telling people to prioritize these high fat food items while also limiting saturated fat sends mixed messages, especially for the average person out there just trying to get a healthy meal on the table.
My take: Butter isn’t evil, oils aren’t magical, and balance matters more than demonizing or glorifying one fat source.
Use butter when it makes sense.
Use oils when it fits your cooking style and/or health needs. You can also opt for oil sprays.
Choose full-fat for dairy products where it makes sense for you, and not for others. It’s important that we don’t demonize full fat dairy, as it does have some great health benefits, including: increased satiety, aiding in weight management, and helping the body absorb fat soluble vitamins (vitamins A, D, E, K). (Source)
In conclusion, you don’t have to choose a side (and there aren’t any sides to choose!)
Alcohol: Too Relaxed for My Taste
Another area I’m not particularly excited about is the lax tone around alcohol.
To be blunt, alcohol is a known carcinogen. It can negatively impact sleep, hormones, and recovery (all very important for your health!) And as if that isn’t enough to make you think twice, alcohol can make fat loss more challenging.
Yet, the guidelines still frame moderate intake as largely acceptable and do not include nearly enough context around the risks.
This doesn’t mean you can never enjoy a drink, but we should be honest about the trade-offs, especially for women.
What This Means for Your Health or Weight Loss Goals
Nutrition is not one-size-fits-all.
Guidelines are just that – guidelines. They’re not rules, and they’re meant to inform public health, not dictate how you eat every day.
You don’t need to cut out tortillas, rice, plantains, or pan dulce. You don’t need to fear butter or carbs. Not every new nutrition headline is worth chasing.
What you can do:
- Eat enough protein to support your health
- Include fruits, veggies to support your fiber, vitamin, mineral intake
- Continue to enjoy your cultural foods (find that balance)
Bottom Line
The 2025–2030 Dietary Guidelines offer some positive updates, but they’re not a mandate.
Stay curious.
Stay critical.
And remember: nutrition guidance should support your life, not overwhelm it.
The Dietary Guidelines discussed above are meant to support your health, not leave you feeling confused or discouraged. If you’d like help interpreting them in a way that works for you, I offer individualized nutrition counseling to help you build confidence and clarity around your food choices. To schedule a strategy session, click the link below!
