Dietary Guidelines for Americans 2025 - 2030

There are 5 major food groups that make up a healthy diet:

• Protein
• Dairy
• Vegetables
• Fruits
• Whole grains

You should eat foods from each group every day. How much food you should eat from each group depends on your age, sex, and how active you are.

The Daily Servings Guide on Realfood.gov makes specific recommendations for each type of food group.

GRAINS: EAT FIBER-RICH WHOLE GRAINS

• Whole grains contain the entire grain. Refined grains have had the bran and germ removed. Be sure to read the ingredient list label and look for whole grains first on the list.
• Foods with whole grains have more fiber and protein than foods made with refined grains.
• Examples of whole grains are breads and pastas made with whole-wheat flour, oatmeal, bulgur, farro, or cornmeal.
• Examples of highly processed, refined grains are white flour, white bread, white rice, flour tortillas, many types of crackers, and packaged foods such as prepared breakfasts. Avoid eating these types of foods.

Most children and adults should eat about 2 to 4 servings of whole grains a day. Examples of one serving of whole grains include:

• 1 slice of whole-wheat bread
• 1/2 cup (50 grams) of cooked oats
• 1/2 cup (85 grams) cooked brown rice
• 1/2 cup (85 grams) cooked quinoa

Eating whole grains can help improve your health by:

• Reducing the risk for many long-term (chronic) diseases.
• Helping you lose weight. Remember that portion size is still the key. Because whole grains have more fiber and protein, they are more filling than refined grains, so you can eat less to get the same feeling of being full. But if you replace vegetables with starches, you'll gain weight, even if you eat whole grains.
• Promoting regular bowel movements.

Ways to eat more whole grains:

• Eat brown rice instead of white rice.
• Use whole-grain pasta instead of regular pasta.
• Replace part of white flour with whole-wheat flour in recipes.
• Replace white bread with whole-wheat bread.
• Use oatmeal in recipes instead of breadcrumbs.
• Snack on air-popped popcorn instead of chips or cookies.

VEGETABLES AND FRUIT: EAT FRUITS AND VEGETABLES THROUGHOUT THE DAY

• Eat whole vegetables and fruits in their original form, raw or cooked. Wash thoroughly before cooking or eating.
• Frozen, dried, canned fruits and vegetables with little to no added sugar are also good options.
• Limit consumption of 100% vegetable or fruit juice or mix with water.
• Vegetables are organized into 5 subgroups based on their nutrient content. The groups are dark-green vegetables, starchy vegetables such as corn and potatoes, red and orange vegetables, beans and legumes, and other vegetables.
• Try to include vegetables from each group. Try to make sure you aren't only picking options from the starchy group.

Most children and adults should eat between 1 1/4 to 4 or more servings of vegetables and 1 to 2 1/2 servings of fruit a day. Examples of a serving include:

• 1 cup (100 grams) raw or cooked vegetables
• 2 cups (60 grams) of raw, leafy greens
• 1 cup (100 grams) raw fruit
• 1/4 cup dried fruit

Eating fruits and vegetables can help improve your health in the following ways:

• Lowers your risk for heart disease, obesity, and type 2 diabetes
• Helps protect you against some cancers
• Helps lower blood pressure
• Reduces the risk of kidney stones
• Helps reduce bone loss

Ways to eat more vegetables:

• Keep plenty of frozen vegetables handy in your freezer.
• Buy pre-washed salad and pre-chopped veggies to cut down on prep time.
• Add veggies to soups and stews.
• Add vegetables to spaghetti sauces.
• Try veggie stir-fries.
• Eat raw carrots, broccoli, or bell pepper strips dipped in hummus or ranch dressing as a snack.

Ways to eat more fruit:

• Put out a fruit bowl and keep it full of fruit.
• Stock up on dried, frozen, or canned fruit, so you always have it available. Choose fruit that has little to no added sugar.
• Buy pre-cut fruit in packages to cut down on prep time.
• Try meat dishes with fruit, such as pork with apricots, lamb with figs, or chicken with mango.
• Grill peaches, apples, or other firm fruit for a healthy, tasty dessert.
• Try a smoothie made with frozen fruit and plain yogurt for breakfast.
• Use dried fruit to add texture to trail mixes.

PROTEIN FOODS: EAT A VARIETY OF PROTEIN FOODS

Protein foods include meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and nut butters, and seeds. Beans and peas are also part of the vegetable group.

• Choose meats that are low in saturated fat and cholesterol, such as lean cuts of beef, chicken, and turkey without skin.
• Adults and children goals are 1.2 to 1.6 grams of protein per kilogram of body weight per day. This may vary based on your specific protein and caloric needs.

Examples of a serving include:

• 3 ounces (85 grams) cooked meat, poultry, or seafood
• 1 egg
• 3 ounces (85 grams) soy protein (tofu, seitan, tempeh)
• 1/2 cup (113 grams) cooked beans or lentils
• 2 tablespoons (35 grams) peanut butter
• 1 ounce (28 grams) of nuts or seeds

Eating protein can help improve your health:

• Seafood high in omega-3 fats, such as salmon, sardines, or trout, may help prevent heart disease.
• Peanuts and other nuts, such as almonds, walnuts, and pistachios, when eaten as part of a healthy diet, can help lower the risk of heart disease.
• Meats and eggs are a good source of iron.

Ways to include more lean protein in your diet:

• Choose lean proteins to help keep your saturated fats at 10% or less in your diet.
• Choose lean cuts of beef, which include sirloin, tenderloin, round, chuck, and shoulder or arm roasts and steaks.
• Choose lean pork, which includes tenderloin, loin, ham, and Canadian bacon.
• Choose lean lamb, which includes tenderloin, chops, and leg.
• Buy skinless chicken or turkey, or take the skin off before cooking.
• Grill, roast, poach, or broil meats, poultry, and seafood instead of frying.
• Trim all visible fat and drain off any fat when cooking.
• Substitute peas, lentils, beans, or soy in place of meat at least once a week. Try bean chili, pea or bean soup, stir-fried tofu, rice and beans, or veggie burgers.
• Include 8 ounces (225 grams) of cooked seafood a week.

DAIRY: CHOOSE DAIRY FOODS WITH NO ADDED SUGARS

Most children and adults should get about 2 to 3 servings of dairy a day. Examples of a serving include:

• 1 cup (240 milliliters) milk
• 3/4 cup (118 milliliters) yogurt
• 1 ounce (28 grams) hard cheese (such as cheddar, mozzarella, Swiss, Parmesan)
• 1 cup (240 milliliters) calcium-fortified soymilk

Eating dairy food can improve your health:

• Consuming dairy foods is important for improving bone health especially during childhood and adolescence, when bone mass is being built.
• Dairy foods have vital nutrients including calcium, potassium, vitamin D, and protein.
• The intake of dairy products is linked to reduced risk of cardiovascular disease, type 2 diabetes, and lower blood pressure in adults.
• Low-fat or fat-free milk products provide little or no saturated fat. Whole milk sources may help you feel full longer, but are higher in calories and saturated fat.
• Fortified soy beverages (soy milk and soy yogurt) are good alternatives

Ways to include foods from the dairy group in your diet:

• Include milk or calcium-fortified soy milk as a beverage at meals.
• Add milk instead of water to oatmeal and hot cereals.
• Include plain yogurt or cottage cheese in smoothies.
• Top casseroles, soups, stews, or vegetables with shredded cheese.
• Use lactose-free or lower lactose products if you have trouble digesting dairy products. You can also get calcium from non-dairy sources such as canned fish, soy foods, and green leafy vegetables.

FATS: CHOOSE HEALTHY FATS INCLUDING THOSE FROM WHOLE FOODS

• Fats are not a food group. However, healthy fats provide important nutrients and should be part of a balanced diet.
• Saturated fats such as butter and shortening are solid at room temperature. Butter, margarine, and oils that are solid at room temperature (such as coconut oil) contain high levels of saturated fats. While small amounts can be part of a healthy diet, remember that foods like protein, dairy, nuts, and avocados already contain fats.
• Oils are liquid at room temperature. They contain monounsaturated and polyunsaturated fats. These types of fats are generally good for your heart.
• Children and most adults should get about 2.5 to 5 or more teaspoons (10 to 25 milliliters) of healthy fats a day.
• Choose oils such as olive, canola, sunflower, safflower, soybean, and corn oils.
• Some foods are also high in healthy fats. They include avocados, some fish, olives, and nuts.

If you have any specific health concerns, such as heart disease or diabetes, be sure to discuss any dietary changes with your health care provider or registered dietitian first.

Eat Real Food

US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2025-2030. 10th Edition. January 2026. www.dietaryguidelines.gov/. Accessed January 27, 2026.

US Department of Agriculture and US Department of Health and Human Services website. realfood.gov/. Accessed January 27, 2026.

Updated by: Stefania Manetti, RDN, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.