Understanding the 2025-2030 Dietary Guidelines (the New Food Pyramid)

What you will be able to do

• describe the three tiers of the new food pyramid and the main recommendations of the 2025-2030 Dietary Guidelines.
• explain the daily servings suggested for protein foods, dairy, vegetables, fruits and whole grains in the 2,000-calorie pattern.
• choose whole grains over refined carbohydrates and use the label's 28 g Daily Value as a fiber reference.
• apply the guidance on protein, seafood, dairy, healthy fats and saturated fat.
• put highly processed foods, added sugars, sodium and alcohol in context, using the official limits.
• use the guidelines to build balanced breakfasts, lunches, dinners and mixed dishes.
• make simple, budget-friendly swaps that move your usual meals closer to the guidelines.

1. 1Meet the 2025-2030 Dietary Guidelines

   What the new guidelines are, where they come from, who they are for, and how to read the new pyramid as a pattern of eating over time.

   • What the 2025-2030 guidelines are and who they are for
   • Reading the pyramid: balance over a day or a week

   Printable Dietary Guidelines CardsMeal Balance Checker

2. 2Vegetables, Fruits and Whole Grains

   How many servings of vegetables, fruits and whole grains the guidelines suggest, what counts, and how to cut back on refined carbohydrates.

   • Vegetables and fruits throughout the day
   • Whole grains: less refined, more fiber

   7-Day Dietary Guidelines TrackerHand-Portion Guide Card

3. 3Protein Foods, Dairy and Healthy Fats

   The new protein guidance, seafood, dairy servings, healthy fats and the saturated fat limit.

   • Protein foods at every meal
   • Dairy and healthy fats

   Healthier Swaps ListHand-Portion Guide Card

4. 4What to Limit, and Drinks

   Highly processed foods, added sugars, sodium, drinks and alcohol in the new guidelines, and how food labels help.

   • Highly processed foods, added sugars and sodium
   • Drinks: water and unsweetened beverages
   • Using food labels alongside the guidelines

   Healthier Swaps List7-Day Dietary Guidelines TrackerMeal Balance Checker

5. 5Building Real Meals

   Put it all together: balanced breakfasts, lunches and dinners, mixed dishes, family meals, eating on a budget and making changes stick.

   • Breakfast, lunch and dinner the new-guidelines way
   • Mixed dishes, family meals and eating out
   • Healthier swaps on a budget, and making it stick

   Meal Balance CheckerPrintable Dietary Guidelines CardsHealthier Swaps List7-Day Dietary Guidelines Tracker

• CardsPrintable Dietary Guidelines CardsA printable set of cards that summarizes the 2025-2030 Dietary Guidelines for Americans, with the official numbers, to keep on your fridge.
• CheckerMeal Balance CheckerTick what is in one meal to see how closely it matches the 2025-2030 Dietary Guidelines and which group you could add next time.
• CardsHand-Portion Guide CardA pocket card that helps you picture typical portions using your hands, so you do not need a scale or measuring cups.
• ListHealthier Swaps ListSimple, realistic swaps that move everyday meals, snacks and drinks closer to the 2025-2030 Dietary Guidelines.
• Tracker7-Day Dietary Guidelines TrackerTrack your vegetables and fruits, whole grains, protein, drinks and highly processed foods for one week to see your pattern.