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Real Food
Starts Here
Better health begins on your plate—not in your medicine cabinet.
The new Dietary Guidelines for Americans defines real food as whole, nutrient-dense, and naturally occurring, placing them back at the center of our diets.
The State of Our Health
America is sick.
The data is clear.
50% of Americans have prediabetes or diabetes
75% of adults report having at least one chronic condition
90% of U.S. healthcare spending goes to treating chronic disease—much of which is linked to diet and lifestyle
For decades we've been misled by guidance that prioritized highly processed food, and are now facing rates of unprecedented chronic disease.
We can solvethis crisis.
For the first time, we're calling out the dangers of highly processed foods and rebuilding a broken system from the ground up with gold-standard science and common sense.
The New Pyramid
Eat Real
Food
Protein, Dairy, & Healthy Fats
We are ending the war on protein. Every meal must prioritize high-quality, nutrient-dense protein from both animal and plant sources, paired with healthy fats from whole foods such as eggs, seafood, meats, full-fat dairy, nuts, seeds, olives, and avocados.
Protein target: 1.2–1.6 grams of protein per kilogram of body weight per day
Vegetables & Fruits
Vegetables and fruits are essential to real food nutrition. Eat a wide variety of whole, colorful, nutrient-dense vegetables and fruits in their original form, prioritizing freshness and minimal processing.
Vegetables: 3 servings per day.
Fruits: 2 servings per day.
Whole Grains
Whole grains are encouraged. Refined carbohydrates are not. Prioritize fiber-rich whole grains and significantly reduce the consumption of highly processed, refined carbohydrates that displace real nourishment.
Target: 2–4 servings per day.
Our nation is finding its footing again, moving past decades of unhealthy eating and rebuilding a food culture rooted in health, science, transparency, and personal responsibility.
Key
Guidance
Resources
Explore the research, recommendations, and implementation guidance that shape the Dietary Guidelines, including the science, the policy guidance, and the everyday serving framework.
Watch the press release
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Eat Real
Salmon