The latest Dietary Guidelines for Americans were released on March 20, 2024, emphasizing a shift towards healthier eating practices. These guidelines aim to encourage individuals to prioritize whole foods while reducing ultraprocessed food consumption. The guidance retains several recommendations from previous editions but also aligns with the initiative led by US Health and Human Services Secretary Robert F. Kennedy Jr., who promotes the “Make America Healthy Again” movement.
While some experts commend the updated guidelines, others express concern about their clarity and consistency. Dr. Marion Nestle, a prominent nutritionist from New York University, remarked, “There are some really good things about it that can really make a difference,” but criticized other aspects as “muddled and hard to understand.”
Key Recommendations for Healthier Eating
Experts suggest that individuals should focus on increasing their intake of whole foods. The updated guidelines advocate for a diverse array of fibrous and colorful foods, including fruits, vegetables, grains, nuts, seeds, and legumes. Dr. Alison Steiber, chief impact officer for the Academy of Nutrition and Dietetics, highlighted the importance of meeting daily fiber requirements, which are approximately 22 to 34 grams depending on age and sex.
Previous guidelines recommended consuming around 4.5 cups, or nine servings, of fruits and vegetables per day; however, the new guidelines have nearly halved that figure. Nestle expressed confusion over this reduction, emphasizing the role of fiber in maintaining a healthy microbiome.
In addition to eating more whole foods, the guidelines advise reducing the intake of ultraprocessed foods. These products are often linked to various health issues, including type 2 diabetes and cardiovascular disease. The Food and Agriculture Organization defines ultraprocessed foods as those made with industrial techniques and ingredients rarely found in home kitchens. They typically contain high levels of added sugars, refined grains, and preservatives, which can lead to unhealthy eating patterns.
Incorporating Healthy Fats and Protein
The updated dietary guidelines also encourage the inclusion of healthy fats in daily meals. Foods rich in beneficial fats include meats, poultry, eggs, omega-3-rich seafood, nuts, seeds, and full-fat dairy products. While the guidelines suggest using olive oil, butter, and beef tallow for cooking, Nestle cautions that the latter two are not reliable sources of essential fatty acids.
Research is emerging that suggests whole-fat dairy products may pose a lower risk for cardiometabolic diseases than previously thought. Steiber noted that yogurt, in particular, has shown promising health data. The guidelines maintain historical recommendations to limit saturated fat intake to no more than 10% of daily calories, especially for individuals with cardiovascular risks.
The updated recommendations also raise the daily protein intake, now suggesting between 1.2 and 1.6 grams of protein per kilogram of body weight. For a person weighing 150 pounds (approximately 68 kilograms), this translates to a recommended daily intake of between 81.6 and 109 grams. Nestle observes that most Americans already consume sufficient protein, with both animal and plant sources being adequate.
Sodium, added sugars, and alcohol consumption remain important considerations in the new guidelines. The recommendations continue to advise adults aged 14 and older to limit sodium intake to less than 2,300 milligrams per day. Additionally, the American Heart Association recommends that added sugars should constitute less than 6% of daily caloric intake, suggesting limits of 36 grams for men and 26 grams for women.
While the updated guidelines do not specify limits on alcohol consumption, the AHA suggests no more than two drinks per day for men and one for women.
As individuals consider how to apply these new guidelines to their lives, consulting with healthcare professionals or registered dietitians can provide tailored advice based on personal health status and goals.
The release of the updated dietary guidelines is a pivotal moment for public health in the United States, as experts emphasize the need for clarity and understanding in promoting healthier eating habits.
