12 Foods Americans Should Eat More, Based on Trump’s Nutrition Guidelines

The U.S. government has been providing nutrition guidelines since the late 1800s, emphasizing principles like moderation and variety in food choices. By 1916, the USDA categorized foods into five groups: milk and meat, cereals, vegetables and fruits, fatty foods, and sugary foods. Although this classification has evolved over the years, the fundamentals remain largely the same. The familiar food pyramid that many learned in school emerged in the 1990s and was succeeded by MyPlate in 2011, which aimed to clarify serving size recommendations.

Recently, the Trump administration revised the U.S. Dietary Guidelines, introducing an inverted food pyramid. The administration argued that previous guidelines favored “low quality, highly processed foods” and asserted that the new guidelines present a more accurate portrayal of nutritional needs. Drawing focus from the 1992 pyramid, it suggested that the previous recommendations may have misled people into consuming too many carbohydrates from processed sources. What does the latest iteration recommend that Americans should consume more of? Here’s an overview.

The new guidelines recommend choosing full-fat dairy products over low or fat-free options due to their beneficial fats, proteins, vitamins, and minerals. For a daily intake of around 2,000 calories, three servings of full-fat dairy are suggested.

Nonetheless, Teresa Fung, an adjunct professor from Harvard T.H. Chan School of Public Health and a former advisory committee member, has raised concerns regarding the emphasis on full-fat dairy. She noted that three servings a day could raise worries about saturated fat intake and highlighted that many individuals may avoid dairy for various reasons but can obtain similar nutrients from other sources.

Moreover, the American Heart Association released a statement cautioning against full-fat dairy consumption, continuing to endorse low-fat and fat-free options due to concerns over heart health.

Yogurt is similarly highlighted as a healthy fat that Americans could prioritize. However, the guidelines advise selecting yogurt without added sugars. They explicitly state that no added sugars should be included in a healthy diet and suggest parents avoid introducing added sugars to children under five.

This can complicate matters for yogurt consumers, as many products contain substantial amounts of sugar. A study from the University of Leeds found that, aside from natural and Greek yogurts, sugars made up the majority of calories in most yogurts. Additionally, the U.K. government indicated yogurt contributed significantly to children’s sugar intake.

If you follow food trends, you’ve likely seen the surge in protein promotion. Influencers and packaging alike stress the importance of protein-filled diets. The new guidelines echo this sentiment by urging an increase in protein intake, especially from red meat.

However, experts like Teresa Fung from Harvard express concerns that most Americans already consume sufficient protein. Some argue that advising a rise in red meat intake could mislead consumers, especially since the guidelines recommend capping fat intake at 10% of daily calories, potentially conflicting with consuming more red meat.

The American Heart Association echoed these concerns, warning that an increase in red meat consumption might lead to excessive intake of saturated fats associated with cardiovascular disease. They advocate for lean meats, seafood, and plant-based proteins instead.

Butter joins the list of recommended foods, but increasing both butter and red meat consumption might make it challenging to adhere to the guideline of keeping fat intake under 10% of daily calories. Still, butter is positioned alongside olive oil as an advisable cooking fat.

This recommendation aligns with Robert F. Kennedy Jr.’s criticism of seed oils, which he claims are harmful to health. However, the idea that seed oils are inherently less healthy than butter is still debated. Some research indicates that seed oils, which are high in unsaturated fats, may not pose the same risks associated with saturated fat.

A study in JAMA Internal Medicine found that individuals consuming more butter faced a 15% higher risk of mortality compared to those who consumed less, while those favoring plant oils showed a 16% lower risk.

Beef tallow, while less common than butter, is gaining attention in the new guidelines, primarily due to its high saturated fat content. The recommendations equate beef tallow’s healthfulness with that of olive oil and butter, although experts from Stanford have pointed out this assertion is inaccurate since all three contain negligible amounts of essential fatty acids.

Experts express concern that this endorsement may popularize beef tallow in institutional settings like schools and prisons, where individuals might not have control over their food choices. Nevertheless, many concede that it does have a favorable taste.

The focus on protein continues, as the new guidelines suggest increasing daily intake to as much as 1.6 grams per kilogram of body weight. Protein occupies a central position in the revised pyramid, encouraging a variety of both animal and plant proteins while avoiding deep frying and additives.

However, many experts assert that Americans already consume adequate protein levels and increasing it may inadvertently lead to higher saturated fat and sodium consumption. Excess protein may also raise diabetes risk, while many point out that a greater emphasis on dietary fiber is essential, as more than 90% of men and women do not meet their fiber requirements.

Olive oil is again listed as a preferred healthy fat. While it has a lower saturated fat content than some alternatives, it’s worth noting that olive oil is not a good source of essential fatty acids as the guidelines claim. Seed oils, like canola and soybean oil, actually provide more essential fatty acids.

Nevertheless, extra virgin olive oil remains an excellent choice for its health benefits, aiding in inflammation reduction and potentially lowering risks of diseases such as Alzheimer’s and improving vascular function. It is essential to select minimally processed options for maximum health benefits.

The latest guidelines suggest consuming two to four servings of whole, fiber-rich grains daily, while significantly limiting highly processed grain products like white bread. Far from the previous MyPlate recommendations, these newer guidelines encourage a focus on whole grains.

It’s crucial to note that not all products labeled as “whole grain” are inherently healthy. Many may have low fiber contents or excessive sugars. Aim to choose whole grains high in fiber, with fewer ingredients, and avoid overly processed versions like white bread or pastries.

The new nutrition guidelines identify avocados as a valuable source of healthy fats along with a myriad of vitamins and nutrients. Their consumption is associated with multiple health benefits, including heart and bone health, improved digestion, and potential cancer prevention. However, it’s important to consume them in moderation, as excessive intake can contribute to weight gain. A serving size of one-third of an avocado per day is suggested to enjoy their benefits without overindulging.

If you have an unripe avocado, you can accelerate the ripening process by placing it in sunlight or storing it in a paper bag with an apple. Avoid hacks that involve microwaving an avocado, as this can compromise both its flavor and texture.

Within the inverted pyramid, cheese shares a spot at the top with red meat, highlighting its inclusion among whole-fat dairy options. While low-fat and fat-free products are often seen as healthier, whole-fat dairy has been associated with lower cardiovascular risk, paralleling benefits seen with low-fat versions. However, the healthiness of cheese can vary depending on the type; options like mozzarella and Swiss are usually lower in sodium and calories.

As you consider adding more cheese to your meals, look for varieties that are minimally processed, high in protein and calcium, yet low in fat and sodium.

A central theme in the updated guidelines emphasizes consuming minimally processed foods. The guidelines attribute the health crisis faced by many Americans, with 70% classified as overweight or obese, to diets high in ultra-processed foods and sedentary lifestyles.

But what constitutes overly processed foods? While it’s impossible to eliminate all processed foods, as many methods involve necessary processing (such as pasteurizing or canning), the focus is on “ultra-processed” foods, which contain ingredients that aren’t commonly available to home cooks—typically, these foods are laden with additives and unfamiliar components. Ultra-processed examples include instant noodles and pre-packaged snacks.

Currently, over half of Americans’ caloric intake comes from ultra-processed foods, which are linked to various health risks, including increased mortality rates.