🥗 New Dietary Guidelines for 2026: “Eat Real Food,” Says RFK Jr.

Every five years, the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) release updated Dietary Guidelines for Americans. But this year’s 2025–2030 edition marks a dramatic shift — one that Health Secretary Robert F. Kennedy Jr. calls “the most significant reset of federal nutrition policy in history”.

Gone is the familiar MyPlate graphic. In its place: a bold, upside-down food pyramid with the message “Eat Real Food” and a new government portal, realfood.gov, at its base.

🥩 What’s New in the 2025–2030 Guidelines?

The new pyramid flips conventional wisdom on its head — literally. Protein, full-fat dairy, healthy fats, fruits, and vegetables now dominate the top. Refined grains and ultra-processed foods are pushed to the bottom.

🔑 Key Messages from RFK Jr. and USDA Secretary Brooke Rollins:

• “We are ending the war on saturated fats.” — RFK Jr.
• “Real food that nourishes the body… fuels energy… builds strength.” — USDA
• “We are realigning our food system to support American farmers and producers of real food.” — Rollins

✅ Foods to Emphasize

The new guidelines encourage Americans to build meals around whole, nutrient-dense foods:

• Protein at every meal — including poultry, seafood, beef, eggs, dairy, beans, peas, nuts, and seeds
• Fruits — at least 2 servings per day
• Vegetables — at least 3 servings per day
• Whole grains — 2–4 servings daily
• Full-fat dairy — 3 servings per day (cow’s milk, yogurt, cheese, etc.)
• Healthy fats — from whole foods like avocado, olives, nuts, and seeds

The recommended protein intake has increased to 1.2–1.6 grams per kilogram of body weight per day, up from the previous 0.8g/kg.

🚫 Foods to Limit or Avoid

The guidelines take a strong stance against ultra-processed foods and added sugars:

• Skip added sugar — including sugary drinks, fruit punches, and energy drinks (See: Are you drinking real juice or fake juice?)
• Avoid packaged snacks — chips, cookies, candy
• Limit refined carbs — like white bread and low-fiber cereals
• Minimize artificial additives — flavors, dyes, preservatives, and low-calorie sweeteners (See: Are Artificial Food Dyes Hiding in the Foods You Eat?) 

The USDA notes that over half of calories consumed at home come from ultra-processed foods, which are linked to over 30 health conditions including diabetes, heart disease, and obesity.

🏡 Habits to Adopt for Better Health

The new guidelines go beyond food choices — they encourage lifestyle shifts:

• Eat more meals at home
• Choose water or unsweetened beverages
• Read ingredient labels
• Support local farmers and real food producers

The message is clear: food is medicine. And real food should be the foundation of health.

📣 Final Thoughts

The 2025–2030 Dietary Guidelines are a call to action. They challenge decades of policy that prioritized low-fat, high-carb processed foods. Instead, they return to basics: whole foods, balanced meals, and common sense.

As RFK Jr. said at the White House briefing:

“Eat real food. That’s how we Make America Healthy Again.”

Sources

Dietary Guidelines for Americans, NBC News – RFK Jr. rolls out new dietary guidelines, realfood.gov, USA Today – RFK Jr.'s new food pyramid,  USDA Press Release – Kennedy, Rollins Unveil Historic Reset RealFood.gov – Dietary Guidelines PDF USA Today – RFK Jr. announces new dietary guidelines  Image Sources:  Dietary Guidelines , Eat Real Food