Every five years, the federal government releases the Dietary Guidelines for Americans, a document that shapes school lunches, food assistance programs, and nutrition advice nationwide. The 2025 edition highlights a familiar problem: most Americans eat too much of the wrong things and not enough of what supports long-term health.
This year’s recommendations put a clear spotlight on plant-based proteins like beans, peas, and lentils, while suggesting that red meat take a smaller place on the plate. Here, we’ll break down what the advisory committee emphasized and what practical changes the guidelines suggest for everyday eating.
The key foods to eat more and less of
Christopher Gardner, PhD, professor of medicine at Stanford and a member of the 2025 Dietary Guidelines Advisory Committee, summed it up directly: “Eat more beans, peas, and lentils and less red meat“. These plant proteins deliver not only protein but also fiber, something most Americans get only half the recommended amount of each day. Fiber supports digestion, stabilizes blood sugar, and lowers the risk of heart disease.
The report also points out that swapping red meat for plant proteins offers benefits far beyond lowering saturated fat. Legumes and pulses bring vitamins, minerals, and phytochemicals that protect cardiovascular health. Meanwhile, diets high in red meat—especially processed varieties—are associated with higher risks of heart disease and diabetes.
Another important recommendation is to replace butter with plant oils, even those often criticized in the past like canola, soybean, and sunflower oil. The evidence reviewed by the committee shows that substituting butter with these oils lowers inflammation and supports heart health. These swaps align with dietary patterns like the Mediterranean diet, which emphasize whole foods and plant-based fats.
Other recommendations to support healthier eating
The guidelines outline broader changes in eating patterns that help support heart health, weight management, and long-term disease prevention. Here are a few of the additional takeaways:
- Prioritize whole grains over refined grains. Most people still consume too much refined flour and not enough intact grains like oats, brown rice, or quinoa.
- Increase fruit and vegetable intake. The data shows Americans consistently fall short of daily targets, missing out on nutrients and protective plant compounds.
- Limit added sugars and sodium. Reducing sugary drinks, desserts, and heavily processed foods lowers the risk of obesity, hypertension, and metabolic disorders.
- Adapt recommendations to personal health and culture. The committee stressed equity and diversity, noting that guidance must apply across races, ethnicities, and socioeconomic backgrounds. For example, many populations with lactose intolerance benefit from dairy-free patterns that still meet nutritional needs.
Think in terms of food patterns, not just single nutrients. A consistent approach—like Mediterranean or plant-forward diets—supports better outcomes than focusing on isolated ingredients.
The 2025 Dietary Guidelines continue a trend that began years ago: moving away from nutrient-by-nutrient advice toward a clearer focus on real foods and eating patterns. These recommendations aim to help Americans shift from a diet heavy in processed foods, refined grains, and excess protein toward one that emphasizes plants, healthy fats, and balance.