The updated Dietary Guidelines for Americans, released on March 15, 2024, emphasize the importance of consuming whole foods while limiting ultraprocessed products. The guidance retains many previous recommendations but also incorporates elements from the “Make America Healthy Again” initiative led by Robert F. Kennedy Jr.. This campaign advocates for a diet rich in whole foods, healthy fats, and protein, while advising against excessive sugar and preservatives.
Leading nutrition experts have expressed mixed reviews of the new guidelines. Dr. Marion Nestle, the Paulette Goddard Professor Emerita of Nutrition at New York University, noted some positive aspects but criticized others as “muddled, inconsistent, ideological, retro and hard to understand.” As the public navigates these updates, several nutritionists have shared their advice on how to eat for optimal health.
Focus on Whole Foods
The new guidelines encourage a diverse intake of whole foods, particularly fruits, vegetables, grains, nuts, seeds, and legumes. Dr. Alison Steiber, chief impact officer for the Academy of Nutrition and Dietetics, described this goal as essential for health. While previous guidelines recommended approximately 4.5 cups—or nine servings—of fruits and vegetables daily, the latest update reduces this to around five servings. Nestle expressed concern over this change, stating, “If you want a healthy microbiome, you need fiber. You have got to feed those bacteria, and the fiber does that.”
Adults should aim for a daily intake of 22 to 34 grams of fiber, depending on age and sex. Whole grains like brown rice, rolled oats, quinoa, and whole wheat are encouraged as part of a balanced diet.
Avoid Ultraprocessed Foods
The guidelines recommend minimizing the consumption of ultraprocessed foods, which have been linked to various health issues such as type 2 diabetes, cardiovascular disease, and obesity. The Food and Agriculture Organization of the United Nations defines these products as manufactured using industrial techniques and containing ingredients rarely found in home kitchens.
Foods that fall into this category are typically low in fiber and high in calories, added sugars, and unhealthy fats. Experts advise consumers to read ingredient labels carefully and to pay attention to how different foods affect their satiety. Whole foods generally provide a more satisfying eating experience compared to ultraprocessed options.
Incorporate Healthy Fats and Dairy
The updated guidelines advocate for the inclusion of healthy fats from sources such as nuts, seeds, omega-3-rich seafood, and full-fat dairy. Notably, the guidelines suggest using olive oil, butter, and beef tallow for cooking. Nestle pointed out that full-fat dairy can be part of a healthy diet if consumed in moderation.
Research is emerging that suggests whole-fat dairy products may carry a lower risk for cardiometabolic diseases, particularly yogurt, which has shown promising health benefits. Despite this, the longstanding recommendation to limit saturated fat intake to a maximum of 10% of daily calories remains unchanged, especially for individuals with cardiovascular risk factors.
Understanding Protein Intake
The new guidelines increase the recommended daily intake of protein, now suggesting 1.2 to 1.6 grams of protein per kilogram of body weight. For an individual weighing 150 pounds (68 kilograms), this translates to approximately 81.6 to 109 grams of protein daily. However, experts like Dr. Jerold Mande, CEO of Nourish Science, indicate that most Americans already meet these protein requirements.
Both animal and plant-based sources can provide sufficient protein. Recommended options include unprocessed lean meats, poultry, seafood, beans, lentils, chickpeas, and tofu. While the guidelines now include red meat as a recommended protein source, experts advise limiting its consumption to a few servings per week.
Sodium, Sugar, and Alcohol Guidelines
The recommendation for sodium intake remains at less than 2,300 milligrams per day for adults aged 14 and older. To enhance flavor without added salt, consumers are encouraged to use herbs and spices. The guidelines also emphasize the importance of reducing added sugars, with the American Heart Association recommending that these should comprise less than 6% of daily calories—36 grams for men and 26 grams for women.
While the updated guidelines advise minimizing alcohol consumption, they do not specify limits. The American Heart Association suggests a maximum of two drinks daily for men and one for women.
The applicability of these guidelines can vary based on individual health conditions and goals. Consulting with a healthcare provider or registered dietitian is advisable for anyone considering significant dietary changes. As Americans adapt to these new guidelines, it is crucial to remain informed and proactive about personal health and nutrition.
