2026 Dietary Guidelines for Americans

An objective breakdown of policy progress, gaps, and the PCRM lawsuit challenging the guidelines.

In January the updated Dietary Guidelines for Americans (DGA) were released. This document shapes everything from school lunches, military dining halls and combat rations, to public health messaging and food security programs such as SNAP. Like many who view nutrition as foundational to health and wellness, I was encouraged by some meaningful updates, yet concerned about misleading claims adding to the mix of consumer confusion. Most notably, while the ultra-processed foods industry took a pounding (understandably), the meat and dairy industry not only got a pass, but were elevated as priorities in the American diet; a direct contradiction to the science-backed recommendations of the advisory panel. By April, I was already seeing restaurants advertise that their French fries were now being cooked in saturated fat beef tallow versus unsaturated fat vegetable oils.

Just last week, the Physician's Committee for Responsible Medicine filed suit against the Federal Government to withdraw the dietary guidelines and reissue them in accordance with the science. It's unknown how long the legal process could take, or what the final outcome will be, but I applaud Dr. Neal Barnard and PCRM for ensuring public health policy is driven by the latest available nutrition science versus special interests.

Here's my objective hot take on the DGA as it stands today.

A Strong, Clear Problem Statement and Call to Action

The opening message from the Secretaries is solid: a direct acknowledgment that America’s chronic disease crisis is driven largely by lifestyle and the Standard American Diet (SAD). This level of candor is necessary and welcome.

The guidelines also highlight the role of federal incentives, policy misalignment, and lack of cross‑sector coordination in perpetuating poor nutrition patterns. While I agree with most of this framing, I challenge the assertion that nutrition research is inadequate. There is a treasure trove of research already sitting in the National Institute of Health (NIH) National Library of Medicine identifying the underlying lifestyle causes of the most prevalent cardio-metabolic diseases. The communication, implementation and adoption are where we fall short.

A Simplified Format with Tradeoffs

The new digital handbook has been reduced from 164 pages to just 10, written for everyday Americans rather than scientists and health professionals. This is a major step toward accessibility.

But brevity has risk. To get the full story, a link to realfood.gov is embedded at the bottom of the cover page. I encourage you to visit the site -- to the administration's credit, they are pretty transparent on how they developed the finished product. Especially interesting is the The Scientific Foundation For The Dietary Guidelines For Americans document. Here you'll learn about the DGA committee, their evidence-based recommendations, and which recommendations the final document omitted...thus, the lawsuit. For a nation struggling with lifestyle literacy, oversimplification can be as problematic as complexity.

Six Key Sections for Midlife+ Adults to Understand

1. Eat the Right Amount for You

The guidelines encourage Americans to understand their energy needs — a positive step. Use the NIH Body Weight Planner and Dietary Reference Intakes Calculator to estimate calorie and nutrient needs based on age, sex, height, weight, and activity level.

2. Prioritize Protein: Why You Shouldn't

Wording and context matter. Positioning “Prioritize Protein” as the second action item implies that protein deficiency is a major health problem. It isn’t. And there is also no "war against protein" to end, as stated in the realfood.gov supplement. This is pure marketing propaganda fueled by special interests like the Animal Agriculture Alliance (AAA), the Global Meat Alliance, and USDA "Checkoff" Programs. Research consistently shows that most Americans already consume more than enough protein, largely from animal sources — which are also the primary contributors of saturated fat and dietary cholesterol. Furthermore, protein triggers insulin-like growth factor (IGF-1). A beneficial hormone for muscle growth and repair, at high concentrations it's been associated with increased risk of tumor growth, cancer and mortality.

But America does have a fiber deficiency, caused by 1) the overconsumption of animal proteins, as they contain precisely zero fiber, and 2) the underconsumption of vegetables, fruits, nuts, seeds and whole grains. Soluble fiber helps lower LDL cholesterol by binding to bile acids in the gut and promoting their excretion, prompting the liver to pull excess LDL from the bloodstream. It also regulates bowel motility and promotes satiety to prevent overeating. Fiber is exclusively derived from plant-based foods.

A more evidence-aligned approach prioritizes a balanced intake tailored to your bio-individual needs across complex carbohydrates, healthy fats, plant proteins, hydration, and dietary fiber. Each plays a critical role in metabolic, cardiovascular, and cognitive health.

The DGA goes on to recommend 1.2 – 1.6 grams per kilogram of body weight per day for protein consumption. First of all, nutrition experts recommend a minimum of 0.8 grams per kilogram of weight, as a baseline to prevent deficiency and nitrogen imbalance. Secondly, this was a missed opportunity to communicate more clearly. Yes, food nutrition labels use grams vs. ounces, but most Americans measure body weight in pounds. (To HHS's credit, this is presented more clearly on their accompanying website, realfood.gov.)

Translating the DGA guidance: 0.54 to 0.73 grams of protein per pound of ideal body weight daily equates to roughly 87–116 grams for a 160-lb adult. Dietician recommendations will vary by an individual's age, activity level, personal goals, and underlying conditions such as kidney disease.

Management expert and author Peter Drucker is credited with the foundational business concept, "you can't improve what you don't measure." If this approach to food and nutrition is new for you, a basic food scale would be a smart addition to your kitchen. As always, you should partner with your healthcare team to determine what’s appropriate for your life stage and overall health status.

3. Full-Fat Dairy: Superfood or Heart Disease Risk?

This section of the DGA uses “dairy” to mean cow’s milk products, and while it lists potential benefits, it omits well‑documented risks.

Heart disease is the leading cause of death in the U.S., and saturated fat and cholesterol are major contributors. Encouraging full‑fat dairy without evidence based context is concerning — especially when the guidelines also recommend limiting saturated fat to 10% of daily calories.

Let's remember: Cow’s milk is biologically designed to fatten a newborn calf to ~600-lbs in roughly seven months, at which time it weans from its mother's milk to a primary diet of grass and water. Milk's nutrient profile reflects that purpose. Consumers deserve a more balanced discussion of risks and alternatives. I'll dedicate a future blog to interesting insights you should know about the dairy industry — stay tuned!

4. Are Butter and Beef Tallow Really "Healthy" Fats?

The guidelines list meat, poultry, eggs, full‑fat dairy, butter, and beef tallow as sources of healthy fats. These foods are high in saturated fat, again, incongruent with the stated goal of limiting saturated fat intake to 10% of daily calories. Mono- and poly- unsaturated plant‑based fats — such as nuts, seeds, avocados, and olive oil — are more aligned with cardiometabolic health and should be emphasized.

5. Rethinking Drinking: Why Nuance Matters

The previous CDC guidance (2 drinks/day for men, 1 for women) lacked nuance and ignored variables like age, weight, and health status. The new guidelines remove serving recommendations altogether, and the message is clear: Less alcohol is better for health.   This is a step in the right direction.

So what about the centenarians in the Blue Zones who drink wine with friends on a regular basis? Yes, wine does contain antioxidants and minerals from the grapes used for its production. But there's a difference between correlation and causation. 100+ year-olds in Sardinia, Italy, have spent a lifetime of waking up with purpose, eating a plant-based diet, staying physically active, downshifting to manage stress, and spending quality time with close friends and family. While the glass of Cannonau with close friends might add some oxidative stress at a cellular level, the sum of their lifestyle habits far outweighs the risks of an adult beverage.

6. The Sodium Trap: Why Cutting Salt Isn't Enough

The guidelines encourage reducing sodium but fail to explain why. High sodium intake is linked to hypertension, stroke, and kidney disease. Most midlife+ adults who are managing high blood pressure should limit sodium to 1500 mg/day. Yet packaged food sold in a can or box is latent with sodium, and can easily surpass this maximum in one meal. Equally important is potassium, hydration, and sleep, which help regulate blood pressure — yet receives little to no attention. Check out the DRI Calculator for general micronutrient guidelines, and consult your dietician for specific recommendations.

Where Do We Go From Here?

Reclaiming your health literacy starts with daily, actionable habits rather than relying solely on shifting policy guidelines:

• Emphasize Whole Foods: Prioritize minimally processed, plant-predominant meals packed with fiber and essential micronutrients.

• Protect Your Rest: Aim for 7–9 hours of quality, uninterrupted sleep to support circadian alignment and cellular recovery.

• Move Everyday: Build at least 150 minutes of intentional movement into your weekly routine.

• Nurture Community & Manage Stress: Prioritize stress-downshifting habits and foster meaningful personal relationships.

Take the Next Step

Instead of waiting for policy updates to catch up with science, take control of your personal biomarkers today. Evaluate our daily habits with our free Lifestyle Audit to optimize your sleep, movement, and nutrition.

Quick Poll: Do you agree with the PCRM lawsuit asking the government to pull the updated guidelines? Drop a simple YES or NO in the comments below!