The 2025–2030 Dietary Guidelines: What Changed and What Didn’t

The Dietary Guidelines for Americans (DGAs) are updated every five years and are designed to inform nutrition policy, public health programs, and general nutrition guidance. The newly released 2025–2030 Dietary Guidelines introduce an inverted pyramid, replacing MyPlate, which has been used since 2011.

While there are several positive elements in the updated guidelines, there are also areas where the messaging may feel unclear, inconsistent, or difficult to translate into real life eating patterns.

Let's look at what's changed, what has not, and where confusion may arise.

From MyPlate to the Inverted Pyramid

MyPlate was not a perfect model, but it attempted to visually represent a realistic meal. The new inverted pyramid is intended to summarize the broader guideline document; however, as with any simplified visual, important nuance can be lost.

3 visual shifts from MyPlate to the Inverted Pyramid:

• Protein occupies as much space as fruits and vegetables

• Whole grains appear less visually prominent

• Dairy and animal-based protein sources are more emphasized than before

  
  

The written guidelines continue to recommend regular intake of whole grains, including a variety of grain sources. This is not different from the previous guidelines, but with the grains on the bottom on the pyramid, it could be assumed that we are to reduce these foods in our diet. This disconnect may contribute to confusion in situations where only the visual is utilized and not the full report. 

Protein, Fiber, and Plant Based Foods

The 2025–2030 guidelines place greater emphasis on protein intake and protein variety. While this may be beneficial for some populations, it’s worth noting that most Americans already meet or exceed protein needs, whereas fiber intake remains well below recommended levels.

At the same time, the visual prominence of meat and dairy may appear inconsistent with a substantial body of evidence showing that plant based sources of protein and fat, such as legumes, nuts, seeds, and whole grains; are associated with lower cardiovascular risk when compared to higher intakes of red and processed meats.

The guidelines continue to encourage:

• Increased intake of fruits and vegetables

• A variety of whole grains

• Inclusion of legumes, nuts, and seeds

• Emphasis on minimally processed foods

These recommendations are not new to the inverted pyramid and have been recommended by past dietary guidelines.

Saturated Fat, Sodium, Sugar, and Alcohol

Several long-standing recommendations remain unchanged:

• Saturated fat: limited to less than 10% of total calories

• Sodium: limited to less than 2,300 mg per day for most adults

• Added sugars: continued emphasis on minimizing intake

  
  

Although these numeric targets are unchanged, the inverted pyramid may unintentionally suggest a dietary pattern higher in saturated fat, making interpretation less clear.

The guidelines also encourage reducing alcohol intake. While this aligns with existing evidence, the recommendations stop short of offering highly specific intake limits, placing more emphasis on moderation and risk awareness.

Whole Foods vs. Real World Barriers

The recommendation to eat fewer highly processed foods and more whole, minimally processed foods is strongly supported by nutrition research and registered dietitians and other health professionals. This is not new with the inverted pyramid. However, this guidance can be difficult to implement without acknowledging real world barriers.

Common challenges we come across when working with patients:

• Limited time and demanding schedules

• Cost of food

• Geographic access to grocery stores

• Reliance on convenience foods due to work or caregiving responsibilities

  
  

These challenges point to a broader food system and access issue, not simply individual choice. Nutrition guidance is most effective when it recognizes lifestyle, affordability, accessibility, and cultural relevance; rather than placing responsibility solely on individuals.

Have the Guidelines Fundamentally Changed?

Despite the new visual design, the core dietary recommendations remain largely consistent with previous editions.

For decades, the DGAs have emphasized:

• Fruits and vegetables

• Whole grains

• Lean and varied protein sources

• Limiting added sugars, refined grains, and ultra-processed foods

  
  

The evidence continues to show that predominantly plant forward eating patterns are associated with the strongest health outcomes. This foundational message has not changed, even if it is not clearly reflected in the new graphic.

Nutrition Is Individual

Dietary guidelines are designed for populations, not individuals. Personal health history, preferences, culture, budget, time, and access all matter.

The most effective nutrition approach is one that:

• Fits your lifestyle and food preferences

• Accounts for medical history

• Supports both physical and mental wellbeing

  
  

Working with a Registered Dietitian can help translate broad guidance into practical, personalized strategies.

At Potomac Nutrition, we prioritize collaborating with individuals to achieve their vision of health and wellbeing. Reach out to learn how your insurance may cover nutrition counseling and schedule an appointment today!