The new guidelines also place an increased focus on healthy fats and lowering saturated fat intake to no more than 10% of a person’s total daily calories.

“This reflects evolving evidence showing that whole-food fat sources — like olive oil, nuts, seeds, avocado, and full-fat dairy — offer a variety of nutrient needs and benefits, and can be part of cardioprotective eating patterns,” Richard commented. “However, blanket recommendations ignore individual health conditions, cultural norms, lactose tolerance, and access. Nutrition guidance should empower personalized choices, as well as take into consideration planetary, animal, and personal health.”

Additionally, the new guidelines urge Americans to reach for full-fat dairy products with no added sugars over lower-fat dairy options.

“One of the more controversial recommendations was to consume full-fat dairy over low-fat or fat-free dairy,” Basman said.

Low-fat vs. full-fat dairy

“This shift is actually based on evidence that shows full-fat dairy is more satiating and doesn’t necessarily increase [the] risk of heart disease. Oftentimes low fat dairy is less fulfilling leading to more snacking and includes added sugars. The caveat being that saturated fat intake should be still limited.”
— Craig Basman MD, FACC, FSCAI

Basman told MNT that from a heart health perspective, the most welcome change in these dietary guidelines is the new, explicit warning to avoid “highly processed foods.”

“For the first time, federal guidance is explicitly and strongly warning against these products, which is a major victory for public health and cardiology,” he explained.

“From my perspective, these foods — which include things like sugary cereals, packaged snacks, and ready-to-eat meals — are primary drivers of the conditions I treat daily. They are laden with excess sodium, added sugars, and unhealthy fats that contribute directly to high blood pressure, elevated ‘bad’ cholesterol, and chronic inflammation,” Basman said.

Mir Ali, MD, a board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, agreed and said that the main thing is to eliminate or minimize processed foods as much as possible.

“It’s the processed foods that have the stuff that is harmful for you — chemicals, preservatives, all those things in it. And also they’re higher in sugar content and carbohydrates. So minimizing processed foods is a good thing to do.”
— Mir Ali, MD

While the intent is sound — diets high in ultra-processed foods are associated with higher risk of chronic disease — Richard said behavior change requires more than messaging.

“Without addressing food deserts, time scarcity, cost, marketing practices, and culinary skills, people are left knowing what to do without being supported in how to do it, ” she explained. “Policy, industry accountability, and community-based solutions must accompany the guidance. Guidance must also be led by nutrition experts, not those who have conflict of interest with industry, policy, or personal agendas.”

In addition to limiting processed foods, the updated dietary guidelines state that no amount of added sugars or non-nutritive sweeteners are considered part of a healthy diet, and any meals should contain no more than 10 grams of added sugars.

Ali told MNT that while the updated guidelines have some good changes, he felt there’s still some work to be done to refine them further, such as the guidance for added sugars.

“(The guidelines) says no processed sugars, but it’s not taking into account sugars (from) fruits … so maybe some little better guidelines on fruits,” he explained.

From a public health standpoint, reducing excessive added sugars is important for a variety of reasons — but an absolutist “no amount” message is not realistic for most people, or evidence-based, Richard said.

“Rigid rules can increase food anxiety and disordered eating behaviors, which I observe frequently in practice,” she explained. “A more effective approach is helping people reduce reliance on added sugars over time while improving food literacy, access, and cooking confidence.”

“These guidelines move us in a healthier direction, but they are not a quick fix — they also lack nuance and specificity,” Richard added. “True progress requires individualized care, cultural humility, equitable access, and systems-level change that supports people — not just ideals.”

For readers who wish to incorporate these updated dietary guidelines into their diet, Basman advised looking at these guidelines as a roadmap, and not a rulebook.

“You don’t need to follow them perfectly, but making an effort to focus on minimally processed foods, prioritizing protein and healthy fats, and limiting added sugars is the best thing you can do for long-term health,” he added.

Ali said it can be hard to make drastic changes to a diet right away, and suggested starting with small changes.

“Eliminating some of the processed foods first, and then minimizing sugars, and then increasing protein intake,” he detailed. “For most people it’s easier to implement small changes rather than make giant drastic changes all at once.”

Richard recommended building meals around a variety of whole foods as accessible, and using frozen, canned, and culturally familiar options that are delicious and nutritious. And she suggested learning and teaching life skills early.

“Cooking more meals at home, teaching our kids — in schools and at home — about where food comes from, how to prepare it, and how to take care of our resources. Feed our gut and nourish our bodies — eat whole grains, nuts, seeds, fermented foods, a variety of fat and proteins, and use herbs and spices for flavor and added nutrients. (And) work with a registered dietitian nutritionist (RDN) for personalized guidance that considers health history, culture, budget, and behavior — not just nutrients.”
— Monique Richard, MS, RDN, LDN