The new Dietary Guidelines say we should eat “real food” – what does that mean?
The short answer: It means prioritizing protein, dairy, healthy fats; vegetables and fruits; and whole grains.
The explanation: The new Dietary Guidelines for Americans (DGA) 2025-2030 are strongly focused on eating “real food” which is defined as “choosing foods that are whole or minimally processed and recognizable as food…prepared with few ingredients and without added sugars, industrial oils, artificial flavors, or preservatives.”
For the general population, the guidelines’ overarching recommendation is to “eat the right amount” of the following based on age, sex, height, weight, and level of physical activity, paying attention to portion sizes, and hydrating with water and unsweetened beverages. So, to nourish the body, restore health, fuel energy, encourage movement and exercise, and build strength, recommended foods and amounts for a 2,000-calorie diet are:
- Protein: 1.2–1.6 grams of protein per kilogram of body weight per day. Prioritize at every meal.
- Dairy: 3 servings per day. Include full-fat foods with no added sugars.
- Vegetables & Fruits: 3 servings vegetables, 2 servings fruit per day. Eat a variety in their original form or as frozen, dried, or canned with no or low added sugars.
- Healthy Fats: Keep saturated fats to less than 10% of total daily calories. Include meats, poultry, eggs, omega-3–rich seafood, nuts, seeds, full-fat dairy, olives, and avocados.
- Whole Grains: 2–4 servings per day. Prioritize fiber-rich whole grains over processed, refined carbohydrates.
To focus on “real foods” the guidelines also recommend that people limit or avoid highly processed foods, added sugars, and refined carbohydrates, sodium, electrolytes, and alcoholic beverages.
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