Dietary Guidelines for Americans: What to eat in 2025
Jan. 2, 2025—Every five years, the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) update the Dietary Guidelines for Americans. We're due for new guidelines in late 2025.
To update the guidelines, a committee looks at what science shows about how what we eat affects our health. They make recommendations about what the final advice should be. Their latest report is out now. And it gives us some clues about what to expect.
Overall, the committee isn't suggesting any sweeping changes. But there is plenty in their report that can help you tune up your diet starting now. Here are some highlights.
Beans are beneficial
Eating beans, peas and lentils was consistently related to health benefits, according to the report. The committee recommends eating more of these foods while cutting back on processed meat, poultry and eggs.
Takeaway: Swap a lunchmeat sandwich with a bowl of black beans and rice.
Portions matter
Large portions of energy-dense food (like pizza and hamburgers) lead people to eat more calories. But when it comes to kids, large portions of less-dense foods (like fruits and veggies) don’t seem to affect daily calorie intake. Kids will still get the calories they need, even if you pile on the produce.
Takeaway: Serve your carrots and cucumbers in a large bowl. Buy your potato chips in small, portion-controlled packages.
Breakfast is good for kids
The report says that eating breakfast is associated with favorable health outcomes, including a lower risk of obesity among children and adolescents. Eating more often was also associated with health benefits for kids, so bring on the after-school snack.
Takeaway: If you have children, help protect their health by giving them a nutritious start to the day.
Beware of bedtime snacks
While overall snacking or number of eating occasions may not affect obesity risk in adults, when you snack seems to be important. The report finds that evening snacking may be associated with less favorable outcomes in terms of body composition and obesity in adults.
Takeaway: Schedule snack time well before bedtime.
Not all fat is the same
When looking at dietary patterns, the committee found that a diet higher in unsaturated fats was related to better health. These fats are found in foods like olive oil and avocados. So were diets lower in saturated fat, which are typically in animal products.
Takeaway: Swap saturated fats like butter for oils lower in saturated fats and higher in unsaturated fats, such as olive or canola oil.
Dig in
Discover more ways to put health on the menu in our Nutrition topic center.
Sources
- Food and Nutrition Service, United States Department of Agriculture. "Scientific Report of 2025 Dietary Guidelines Advisory Committee Now Available Online." https://www.fns.usda.gov/newsroom/usda-0241.24.
- USDA Scientific Report of the 2025 Dietary Guidelines Advisory Committee. "Part A: Executive Summary." https://www.dietaryguidelines.gov/sites/default/files/2024-12/Part%2520A_ExecutiveSummary_FINAL_508.pdf.