The new Dietary Guidelines for Americans emphasize healthy eating patterns to support long-term health

The new Dietary Guidelines for Americans emphasize healthy eating patterns to support long-term health

Monday, March 9, 2026

Media Contact: Trisha Gedon | Office of Communications & Marketing, OSU Agriculture | 405-744-3625 | [email protected]

The Dietary Guidelines for Americans has provided nutritional guidance since 1980. The latest guidelines continue to provide the public with research-based information to help people of all ages make healthier food and beverage choices.

Updated every five years, the Dietary Guidelines for Americans emphasize practical, flexible approaches to healthy eating that fit a variety of lifestyles, budgets and cultural preferences, said Nila Pradhananga, Oklahoma State University Extension nutrition specialist.

"The guidelines serve as a foundation for federal nutrition programs and offer guidance for people looking to improve their overall health," she said. "The updated version emphasizes that healthy and consistent eating patterns over time will help people meet their health goals."

Consumers need to realize that healthy eating doesn't mean making drastic changes or giving up favorite foods. Pradhananga said the Dietary Guidelines still emphasize consuming a variety of vegetables and fruits, choosing whole grains and eating whole, minimally processed foods.

Because nutritional science is continually advancing, the guidelines must be updated regularly. New research helps clarify how dietary patterns affect health across the lifespan, including risks for conditions such as heart disease, diabetes and obesity.

The 2025-2030 guidelines also place a greater emphasis on the importance of eating unprocessed foods and adequate protein intake for special populations.

Deana Hildebrand, community health program leader for OSU Extension, said protein is vital for supporting muscle health, especially for people who are in different life stages, such as those who are weight training, older adults, nursing mothers or those with special medical conditions.

"For those groups, the recommendation is 1.2 to 1.6 grams of protein per kilogram of body weight per day," she said. "For other groups, the Recommended Dietary Allowance is 0.8 grams of protein per kilogram of weight per day. For example, a person weighing 165 pounds should eat about 60 grams of protein each day. This can be easily achieved when protein-rich food is included with each meal."

Hildebrand also encourages consumers to heed the new Dietary Guidelines' message to eat more whole, nutrient-dense foods and reduce processed foods. Be sure to include a variety of vegetables, fruits, whole grains, healthy fats and protein-rich foods such as lean meats, eggs, dairy products, legumes, nuts and seeds.

OSU Extension has many resources for research-based information about nutrition on its website, said Candy Gabel, state coordinator for OSU Extension's Community Nutrition Education Programs.

"Through CNEP, we offer a wide variety of programs that help consumers understand the importance of nutrition, how to safely prepare foods, how to shop and make nutritionally sound choices on a budget and how to overall make smart food choices," she said. "Programs such as CATCH, Fresh Start, KIK It Up!, and Teen Cuisine are designed to help adults and youth gain a better understanding of good health, provide recipes and cooking tips and help people understand where their food comes from."

Although the new guidelines no longer contain information about food safety, following core food safety principles remains important, said Christi Evans, OSU Extension food safety specialist.

"To help reduce the risk of foodborne illness, consumer need to keep in mind these four core principals - clean, separate, cook and chill," she said.

• Clean: Wash hands with soap and water before and after handling food. Clean cooking utensils, cutting boards and countertops with hot, soapy water. Rinse fruits and vegetables under running water.
• Separate: Avoid cross-contamination by keeping raw meat, poultry, seafood and eggs separate from ready-to-eat foods. Use separate cutting boards for raw meats and fresh foods.
• Cook: Cook foods to the proper internal temperature to kill harmful bacteria. Use a food thermometer to make sure all foods reach safe internal temperatures.
• Chill: Refrigerate perishable foods within two hours. Keep the refrigerator at 40 F or below at the freezer at 0 F.

Sometimes all of the information can seem daunting, but by incorporating the new changes, and staying in step with the guidelines that remain the same, Oklahomans can find a way to incorporate the new Dietary Guidelines for Americans into their everyday lives.

"Simple steps like adding an extra vegetable to meals, swapping out a sugary soda for a glass of water or using whole grain pasta can make a big difference," Pradhananga said. "Good health isn't about preparing a perfectly balanced meal every time - it's about making small, sustainable choices over time."