Goodbye, pre-packaged dinners — hello, full-fat dairy, red meat and olive oil.
Robert F. Kennedy, Jr.’s US Department of Health & Human Services released its revamped dietary guidance for Americans on Wednesday, calling for a limit to processed food, refined carbohydrates, petroleum-based food dyes and a focus on healthy fats, whole grains and protein.
A fact sheet released by the Trump administration calls it the “most significant reset of federal nutrition policy in decades.”
A focus on protein
The new guidelines urge Americans to “prioritize high-quality, nutrient-dense protein foods,” starting with animal sources like eggs, poultry, seafood and red meat. Plant-based protein from beans, peas, lentils, legumes, nuts, seeds and soy is also recommended.
If you’re vegetarian and vegan, they say plant-based protein will do, but stress that it may lead to a deficiency in certain nutrients, so supplementation is key.
The Trump administration advises limiting starch and added sugar; flavoring with salt, spices and herbs; and cooking by baking, broiling, grilling, roasting or stir-frying instead of deep-frying.
Servings: 1.2–1.6 grams of protein per kilogram of body weight per day
Dairy to-do’s
The guidance says Americans should consume full-fat dairy with no added sugars.
Servings: 3 per day
Get your fruits and veggies
The recommendation is that fruits and vegetables are eaten “in their original form,” though frozen, dried and canned produce “with no or very limited added sugars” can also be OK.
Servings: 3 vegetables, 2 fruits
All in on healthy fats
There had been speculation that RFK Jr. intended to recommend more saturated fats, even though they have been linked to higher cholesterol and an increased risk of heart attack and stroke.
However, the new guidance reiterated previous advice that consumption should not exceed 10% of total daily calories.
It also cites meats, poultry, eggs, omega-3–rich seafood, nuts, seeds, full-fat dairy, olives and avocados as sources of healthy fats and recommends olive oil as the best for cooking. Butter and beef tallow are listed as other options.
Smart carb sources
Fiber-rich whole grains like whole wheat, oats/oatmeal, brown rice, whole corn, quinoa and barley are in — and refined carbs are out.
Refined carbs, such as white bread, white rice, regular pasta, sugary cereals, pastries, cake and cookies, are digested quickly because they have been stripped of fiber and nutrients.
The result? Rapid blood sugar spikes and an increased risk of Type 2 diabetes.
Servings: 2–4
Ditching UPFs, additives and dyes
RFK Jr. has long crusaded against UPFs and synthetic dyes, which are used to enhance color in candies, sodas and cereals, claiming they’re a major contributor to chronic disease and hyperactivity among children.
“Eating real food means choosing foods that are whole or minimally processed and recognizable as food,” the new guidance reads. “These foods are prepared with few ingredients and without added sugars, industrial oils, artificial flavors or preservatives.”
Dry January — and beyond
Limiting alcohol is advised. This time last year, Surgeon General Vivek Murthy’s office noted that consuming alcohol increases the risk for “at least seven types of cancer,” including breast, colon and liver.
“Alcohol consumption is the third-leading preventable cause of cancer in the United States, after tobacco and obesity, increasing risk for at least seven types of cancer,” said a report that called for warning labels to be added to alcohol bottles.
Dr. Mehmet Oz, administrator for the Centers for Medicare & Medicaid Services, emphasized that federal officials are recommending moderation — rather than abstinence — because booze facilitates social relationships, which can have beneficial health effects.
“Alcohol is a social lubricant that brings people together. In the best-case scenario, I don’t think you should drink alcohol, but it does allow people an excuse to bond and socialize, and there’s probably nothing healthier than having a good time with friends in a safe way,” Oz said at the White House briefing.
“You look at the Blue Zones, for example, around the world, people live the longest. Alcohol is sometimes part of their diet. They get small amounts, very judiciously inducing the slopes… but the implication is, don’t have it for breakfast.”
And “dry” doesn’t mean dehydrated: The new guidance stresses that hydration “is a key factor in overall health” and recommends water, unsweetened beverages, sodium (less than 2,300 mg per day) and electrolytes.
Go in on gut health
Our gut microbiome is a complex mix of bacteria, viruses and fungi that need to be balanced for proper function.
The new guidelines suggest supporting your microbiome with vegetables, fruits, high-fiber fare and fermented foods such as sauerkraut, kimchi and kefir.
What do doctors say?
The advice has gotten mixed reviews from physicians.
“The guidelines are right to limit cholesterol-raising saturated (‘bad’) fat,” Dr. Neal Barnard, FACC, president of the Physicians Committee for Responsible Medicine, said in a statement.
“But they should spell out where it comes from: dairy products and meat, primarily. And here the guidelines err in promoting meat and dairy products, which are principal drivers of cardiovascular disease, diabetes and obesity.”
Barnard also says that the war on processed foods is not the winner it might sound like.
“The Guidelines take a sledgehammer approach to processed foods, but plant-based and vitamin-fortified processed foods actually reduce the risk of birth defects, diabetes, heart disease and cancer,” he said.
The group came out in favor of limiting saturated fat and alcohol, promoting plant-based foods and making recommendations easy to understand — but said that there should be limits on animal protein and dairy products.
“Americans already get enough protein,” added Barnard. “If the guidelines are going to push for increased protein consumption, it should come from plants.”
