Want the latest scientific research on how to eat for health? The new Scientific Report of the 2025 Dietary Guidelines Advisory Committee just came out. Here are the highlights.
The Departments of Health and Human Services and Agriculture’s Dietary Guidelines Advisory Committee examines scientific evidence on nutrition and public health and provides independent, science-based recommendations for the development of the Dietary Guidelines for Americans. The 2025-2030 edition has now been published. Its bottom line? Few surprises; more confidence. Here are the highlights.
The report begins with the assertion that poor nutrition is a risk factor for everything from obesity to type 2 diabetes, cardiovascular disease, metabolic syndrome and some cancers. It says that few Americans eat a dietary pattern that meets science based recommendations and that nearly all Americans would benefit from shifting to healthier dietary patterns.
Pointing to early risk in childhood in our culture, it says that a staggering 73% of Americans are overweight or obese and that, already by childhood, 36% are. 38% of U.S. children between the ages of 12 and 19 are already prediabetic.
Highlighting some specific nutrients, the report says that we are not getting enough vitamin D, calcium, potassium and fiber in our diet, while we are getting too much salt, sugar and saturated fat.
A review of the American diet reveals that we are not eating enough vegetables, fruit, fortified dairy or soy drinks, seafood, nuts, seeds, soy and whole grains, while we are eating too much refined grain, total protein, meat, poultry and eggs.
When the data from the science is all put together, a dietary pattern that is beneficial to health consistently emerges. A healthy diet should be higher in vegetables, fruits, legumes, nuts, whole grains, fish/seafood, and vegetable oils higher in unsaturated fat, and lower in red and processed meats, sugar-sweetened foods and beverages, refined grains and saturated fat.
The report recommends limiting saturated fat and replacing it with unsaturated fats, especially the polyunsaturated essential fatty acids.
It concludes that replacing processed or unprocessed red meat, dairy and butter with plant-based proteins, whole grains, vegetables, monounsaturated and polyunsaturated rich vegetable oils and spreads is associated with a reduced risk of cardiovascular disease.
Interestingly, in accordance with recent research, it says that replacing red meat and dairy with other animal based saturated fat foods does not reduce the risk of cardiovascular disease. Therefore, it recommends replacing saturated fat containing foods with mono- and polyunsaturated fats and fiber rather than other animal sources of saturated fat.
The report emphasizes the “compelling evidence” that we should be eating more legumes. It also recommends eating less meat, poultry and eggs.
Looking at larger patterns and specific diseases, the report highlights that eating more vegetables, fruits, legumes, nuts, whole grains, unsaturated fats and less salt, red and processed meat, refined grains, and sugar-sweetened foods and beverages is associated with lower risk of cardiovascular disease.
Again, it concludes that eating more vegetables, fruits, legumes, nuts, whole grains, and seafood and less red and processed meats, high-fat dairy products, refined grains, and sugar-sweetened foods and beverages is associated with lower risk of type 2 diabetes.
Similar results were found for breast and colorectal cancer and cognitive decline, including dementia, Alzheimer’s disease, and mild cognitive impairment.
So, the evidence is in. Eat well, eat healthy, and enjoy your meals!