The US Government Just Released Nutrition Guidelines That Don't Suck

I never thought I'd write this sentence, but here goes: The United States has released dietary guidelines I actually agree with.

I know. Mental.

The Dietary Guidelines for Americans 2025-2030 were released with the stated goal to "reestablish food, not pharmaceuticals, as the foundation of health."

Now, Robert F. Kennedy Jr. has been portrayed as a quack for his vaccine theories, and honestly, the US isn't exactly leading the pack on public health. But I've got to say: these guidelines are spot on.

If you've worked with me, you already know this. Because I've been saying exactly this for years.

Let me break down why these guidelines matter and what they mean for your health.

The 9 Principles That Actually Make Sense

The new US dietary guidelines boil down to 9 principles. And every single one of them is backed by solid metabolic science.

Let's go through them.

Prioritise protein at every meal

This is the foundation. Protein is the most satiating macronutrient we have. It keeps you fuller for longer than carbs or fat.

But here's what most people miss: protein also has the highest thermic effect of food. Your body burns about 25-30% of the calories in protein just digesting it. Compare that to 5-10% for carbs and 0-3% for fat.

Plus, adequate protein intake preserves muscle mass during weight loss. More muscle means a higher metabolic rate. Simple.

Consume full-fat dairy with no added sugars

Look, there's nothing wrong with full-fat dairy.

It's good for satiety. It provides fat-soluble vitamins like A, D, E, and K. And if you're maintaining weight or not worried about calories, go for it.

But here's where it gets interesting.

If you're actively trying to reduce calorie intake and lose fat, low-fat dairy is actually the better option. I know that's not what you hear from most nutrition people these days, but stick with me.

Low-fat dairy gives you more protein per serving with about 20% fewer calories. That extra protein helps with satiety, which balances out the fact that you've removed some fat. You end up with a better protein-to-calorie ratio.

So full-fat isn't bad. But for fat loss? Low-fat dairy is genuinely useful. Just make sure it's got no added sugars, because that defeats the entire point.

Eat vegetables and fruits throughout the day, focusing on whole forms

Notice the word "whole."

Not juice. Not smoothies. Whole fruits and vegetables with their fibre intact.

Fibre slows glucose absorption. It feeds your gut bacteria. It increases satiety. And according to research I'm about to share, it even reduces how many calories you absorb from food.

When you juice an apple, you remove the fibre and concentrate the sugar. You might as well be drinking Fanta.

Incorporate healthy fats from whole foods

Meats, seafood, eggs, nuts, seeds, olives, avocados.

These foods provide essential fatty acids your body can't make on its own. They support hormone production, brain function, and cellular health.

And they keep you full. Ever tried eating 2,000 calories of chicken breast and broccoli? Good luck. Now try eating 2,000 calories of pasta? Easy.

Focus on whole grains, while sharply reducing refined carbohydrates

The key word here is "refined."

White bread, pastries, most breakfast cereals. These are metabolic disasters. They spike blood glucose, drive insulin resistance, and leave you hungry quickly.

Whole grains retain their fibre and nutrients. They're absorbed more slowly. They don't send your blood sugar on a rollercoaster.

That said, I still encourage most clients to moderate grain intake. But if you're eating grains, make them whole.

Limit highly processed foods, added sugars, and artificial additives

This is where the magic happens.

Ultra-processed foods are engineered to be hyper-palatable. They override your natural satiety signals. Research shows people consume about 508 additional calories per day on ultra-processed diets compared to minimally processed diets, without even realising it.

Added sugars? They provide calories without nutrients. They spike insulin. They drive fat storage.

Artificial additives? We're still learning about their long-term effects on gut health and metabolism. Why risk it?

Eat the right amount for you

This is crucial. There's no one-size-fits-all calorie target.

A 45-year-old executive who sits all day needs different nutrition than a 32-year-old parent chasing toddlers. Your age, sex, size, and activity level all matter.

This is why cookie-cutter meal plans fail. You need to eat for your body and your life.

Choose water and unsweetened beverages

Liquid calories don't register the same way solid food does in your satiety system.

You can drink 300 calories in a caramel latte and still be hungry 20 minutes later. But eat 300 calories of eggs and vegetables? You're sorted for hours.

Water, black coffee, unsweetened tea. That's your hydration sorted.

Limit alcohol consumption

I've written about this before. Alcohol doesn't just provide empty calories. It actively disrupts fat metabolism.

When you drink, your liver prioritises metabolising alcohol over burning fat. Your fat loss grinds to a halt until the alcohol is cleared.

For optimal metabolic health, less is better. Much better.

The Science Behind Fibre and Calorie Absorption

Speaking of fibre and whole foods, here's a fascinating study that demonstrates why this matters.

Researchers found that when people ate chickpeas, they only absorbed 89.6% of the calories. With lentils, it dropped to 84%.

That means 10.4% of chickpea calories and 16% of lentil calories passed straight through undigested.

The study was a randomised crossover trial with 18 participants. For 17 days at a time, they ate either a control diet, a diet with 1 cup of chickpeas daily, or a diet with 1 cup of lentils daily.

Researchers collected stool samples (glamorous work, nutrition science) and measured how many calories were lost in faeces versus consumed.

Why does this happen?

Fibre.

Legumes contain carbohydrates and fat inside fibrous cell walls that reduce exposure to digestive enzymes. Your body literally can't access all the calories.

The same effect has been observed in nuts. Walnuts, cashews, almonds. When you eat whole nuts, you don't absorb 100% of the calories on the label.

But here's the reality check: the practical impact is small.

A cup of lentils contains about 230 calories. Losing 16% means you're only "saving" 38 calories. That's not enough to move the needle on fat loss by itself.

The real lesson here is broader: fibre-rich, minimally processed foods support weight management through multiple mechanisms. Satiety, blood sugar control, gut health, and yes, some reduced calorie absorption.

But it's not magic. If you overeat lentils, you'll still gain weight.

The takeaway? Focus on whole foods with fibre. They work with your metabolism, not against it.

The Bottom Line

The US government finally caught up to what works. Maybe it's time to do the same.

Which of these 9 guidelines are you already following?

And which one do you need to work on?

If you need help implementing these principles into your busy life, book a free assessment call and let's talk about how 1-to-1 coaching can help you finally nail your metabolic health.