Our takeaway on the new dietary guidelines

The newest U.S. nutrition guidelines are out — and in simple terms, they’re finally aligning with what we’ve been teaching our Healthynow clients for years: real food matters, and no single eating style works for everyone.

Ultra-Processed Foods Are Officially the Problem

Not exactly shocking — but still important. These foods are now recognized as a major driver of chronic disease. They’re engineered to be addictive. Even those that are  heavily marketed as “healthy” such as protein bars, packaged snacks, flavored yogurts, and meal replacements often contain the same blood-sugar-spiking ingredients as candy.

Bottom line: buy real food whenever possible.

Protein Is Finally Prioritized

This is one of the biggest wins in the new guidelines. Higher protein intake supports:

• Muscle preservation

• Blood sugar balance

• Satiety and appetite control

• Healthy aging and metabolic stability

But here’s the nuance: protein alone doesn’t build muscle — strength training is required. (And yes, we know the perfect trainer — Lisa Greco. Check out her programs here.)

To simplify things, aim to include protein at every meal from eggs, fish, poultry, meat, dairy, beans, tofu, nuts, and seeds.

Here’s the caveat though: beware of the “health halo” effect, meaning highly processed foods that add protein to foods that are filled with sugars, highly refined carbohydrates and chemical additives to make them look more healthy; thus giving them a “halo” of healthiness. Once again, just eat real food and avoid the stuff made in factories.

(Read more about protein here and muscle building here.)

Full-Fat Dairy Gets Redemption

Research now shows that full-fat dairy does not raise cholesterol or cause weight gain the way we were once told. In fact, fat is needed to properly absorb vitamin D — crucial for bone health, especially as we age.

Enjoy full-fat yogurt, cheese, and milk if dairy works for your body. Skip skim and fat-free versions.

Whole Grains — But Not Too Many

The guidelines recommend 2–4 servings daily, but we suggest closer to 1–2. Most importantly, avoid refined grains like bagels, pasta, pizza, crackers, and artisanal breads from a bakery or farmers market.

Instead, choose intact grains like quinoa and steel-cut oats for their fiber and gentler blood sugar response.

A Big Step Forward on Carbs

For the first time, the guidelines acknowledge that individuals with insulin resistance, pre-diabetes, or type 2 diabetes may benefit from fewer carbohydrates.

This is huge because it recognizes metabolic individuality. What works for your friend may not work for you — and that’s exactly why personalization is important.

(Read more about insulin and blood sugar here.)

That’s us, Healthynow — meeting your body where it is and creating a sustainable path forward!