The 2025–2030 Dietary Guidelines for Americans are here, along with a brand-new graphic and a nearly 90-page supporting document. After reviewing both as a Registered Dietitian with 15 years of experience—much of it in cardiovascular health and advanced lipid testing—I have mixed feelings.
Overall, I agree with most of the written guidelines. However, I find the new upside-down food pyramid graphic confusing, inconsistent with the document itself, and difficult to apply to real life, especially for busy families.
Let’s walk through what works, what doesn’t, and where I have concerns.
Watch my segment on FOX Carolina and read my full thoughts below (we got cut for time)!
The Graphic: A Step Backward in Clarity
One of my biggest issues is the new upside-down food pyramid. We haven’t used a food pyramid in over 15 years. From 2011 until now, the USDA used MyPlate, which most dietitians—including myself—found intuitive and practical.
We eat off plates, not pyramids. MyPlate helped people visualize meals in a way that made sense in real life, which is exactly what I focus on with clients at Brittany Jones Nutrition: not just what to eat, but how to make it work in a busy lifestyle.
The upside-down pyramid also brings back old associations from the 1990s. Seeing foods in smaller sections—especially at the bottom—can subconsciously signal “eat sparingly.” For example, whole grains appear as the smallest section, which might make someone think they should be limited, when in reality the recommendation is 2–4 servings per day. That’s not sparing—that’s having whole grains at most meals.
The graphic simply doesn’t align well with the recommendations in the document.
What I Agree With Overall
Despite my concerns with the visual, the written guidelines themselves are largely solid—and that’s because they closely mirror MyPlate.
I agree with the emphasis on fruits and vegetables, prioritizing whole foods, and building balanced meals. I also appreciate the encouragement to include protein at meals and snacks and to use cooking methods like baking, roasting, grilling, or sautéing instead of deep frying.
In many ways, this document reinforces what dietitians have been teaching for years. Where things start to get tricky is when recommendations aren’t clearly defined, individualized, or realistic.
Whole Grains, Fiber, and What’s Missing from the Conversation
While whole grains are recommended (in a reduced 2-4 serving amount), fiber is never clearly emphasized, and that’s a major missed opportunity.
Most Americans are not meeting fiber needs. As dietitians, we typically recommend 25–35 grams of fiber per day, yet the average intake falls far short. Fiber plays a critical role in fullness, blood sugar control, cholesterol management, gut health, and inflammation reduction.
It’s also important to say this clearly: it’s very difficult to meet fiber needs through fruits and vegetables alone. Whole grains are essential. Foods like oats, brown rice, quinoa, farro, barley, and whole wheat bread or pasta all contribute meaningfully to fiber intake. Again this is NOT to be interpreted as “sparingly” because they are at the point of the pyramid.
I wish the guidelines had named fiber more directly and included specific targets.
Protein, Saturated Fat, and Heart Health: Where I Have the Most Concern
This is the section I struggle with most as a dietitian who has an extensive background in cardiovascular health.
The updated protein recommendation has increased to 1.2–1.6 grams per kilogram of body weight per day, up from the longstanding 0.8 g/kg/day. I agree that protein needs were underestimated in the past, and I’m glad to see an increase.
However, 1.6 g/kg/day is very high for the average person unless they are malnourished or participating in consistent endurance or strength training multiple times per week. Protein needs are not one-size-fits-all and must be individualized based on medical history, kidney health, and activity level.
Unlike carbohydrates and fat, protein cannot be stored. Excess protein is excreted through the urine, and consistently high intakes can place unnecessary stress on the kidneys in some individuals. This is why I always recommend discussing personal protein needs with a dietitian or healthcare provider.
Saturated Fat and Cardiovascular Risk
Decades of evidence show that diets lower in saturated and trans fats are cardioprotective, yet the new pyramid visually highlights foods like red meat, butter, and beef tallow.
At the same time, the guidelines state that saturated fat should remain under 10% of total daily calories. For someone eating 2,000 calories per day, that’s about 20 grams of saturated fat total. That amount can be reached very quickly—sometimes in a single meal (3 tablespoons of butter, 2 short ribs, 1 Marie Calendar’s Chicken Pot Pie).
This is especially important for individuals with elevated LDL cholesterol, ApoB, or Lp(a), who are often advised by the American Heart Association to aim closer to 6–10% of calories from saturated fat.
Saturated fat is inflammatory, and many people are actively trying to reduce inflammation for heart health, metabolic health, and overall well-being. That message needs to be clearer through changing the graphic – the red meat, butter, and beef tallow being highlighted is contradicting the saturated fat recommendation.
Where Dairy Fits In
This is also why I do not support full-fat dairy for everyone. Full-fat dairy products can contribute significant saturated fat, which may not be appropriate for individuals with cardiovascular risk factors. Dairy recommendations, like protein intake, should be personalized—not broadly promoted without context.
Sodium: Conflicting and Unrealistic Messaging
Another major concern is sodium.
The guidelines recommend limiting sodium to 2,300 mg per day, which is effectively a “no salt added” diet. At the same time, they encourage people to flavor foods with salt while cooking, while also advising avoidance of processed foods due to sodium content.
This is contradictory. Even whole foods like whole wheat bread, tortillas, deli meats, cheese, and broths naturally contain sodium—before any salt is added in cooking.
Decades of research, including evidence supporting the DASH diet, show that high sodium intake increases blood pressure, inflammation, and cardiovascular risk. The messaging here lacks clarity and practicality.
Pregnancy Nutrition: A Partial Win
I was glad to see choline-rich foods like eggs mentioned for pregnancy, as choline is an important and often under-consumed nutrient during this life stage.
That said, I would have liked to see choline emphasized more strongly as a key pregnancy nutrient rather than briefly referenced.
Low-Carbohydrate Diets and Added Sugars: Too Broad, Too Rigid
The guidelines state that some individuals with chronic disease may benefit from a lower-carbohydrate diet, but this statement is vague and problematic. “Low carbohydrate” is not defined, and not everyone benefits from carbohydrate restriction. In my practice I’ve seen that low-carb diets often become high in saturated fat, which can negatively impact LDL cholesterol.
Similarly, recommending zero added sugar—including honey and maple syrup—and discouraging artificial sweeteners altogether is not realistic for most people. All-or-nothing guidance often leads to guilt, restriction, and eventual burnout.
Alcohol: Less Clear Than Before
I was disappointed to see the removal of the previous guidance of one drink or less per day for women and two or less for men. With growing evidence linking alcohol to mood disorders, gut health disruption, cancer risk, and cardiovascular concerns, clearer guidance—not vaguer—would have been more helpful.
The All-or-Nothing Problem
Perhaps my biggest concern is how unrealistic parts of these guidelines feel.
The recommendation to avoid most packaged or processed foods doesn’t account for rising grocery costs, time constraints, or cuts to SNAP benefits. When guidance feels unattainable, people are more likely to give up entirely.
Nutrition should support progress, not perfection.
What I’m Still Using with My Clients
At Brittany Jones Nutrition, I’m still using the plate method—because it works.
A balanced plate includes vegetables, carbohydrates, protein, and fats in a way that is flexible, affordable, and sustainable. It allows room for real life, convenience foods, and enjoyment—while still supporting health.
Final Thoughts
The 2025–2030 Dietary Guidelines contain many solid recommendations, especially in the written document. However, the new graphic, mixed messaging around saturated fat, protein, sodium, and carbohydrates, and the overall rigidity make them harder to apply in real life.
Nutrition should meet people where they are—and that’s the approach I’ll continue to take with my clients.
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