Which whole foods are emphasized in the 2025-2030 US dietary guidelines?

The 2025-2030 US Dietary Guidelines emphasize a variety of whole, minimally processed foods across several key categories. These include:

1. ·Fruits: Whole fruits such as berries, citrus, apples, and bananas are preferred over fruit juices.
2. ·Vegetables: A diverse range of vegetables, especially dark green, red, and orange varieties like spinach, kale, carrots, and sweet potatoes, should fill half the plate.
3. ·Whole Grains: Whole grains like oats, brown rice, quinoa, and whole-wheat products are recommended over refined grains, with a daily target of 3–5 ounces.
4. ·Legumes, Nuts & Seeds: Beans, lentils, peas, nuts, and seeds are highlighted as important protein and healthy-fat sources, with 1–1½ cups of legumes per week and a handful of nuts/seeds daily.
5. ·Lean Animal Proteins: Skinless poultry, lean cuts of pork, and grass-fed beef (in moderation) are advised, with a focus on limiting processed meats.
6. ·Fish & Seafood: At least 8 ounces per week of low-mercury, omega-3-rich fish like salmon, sardines, and trout.
7. ·Dairy: Low-fat or fat-free dairy products, or fortified plant-based alternatives like soy or almond milk, are recommended.
8. ·Healthy Oils: Minimally refined oils such as extra-virgin olive oil, canola oil, and avocado oil should be used sparingly.

The guidelines stress nutrient-dense, minimally processed foods and discourage ultra-processed items with added sugars, refined grains, and industrial additives. Practical recommendations include a plate composition of ½ vegetables, ¼ whole grains, and ¼ protein, along with daily targets for fruit, vegetable, and whole grain intake.