The U.S. government routinely releases updated dietary guidelines to help Americans achieve a healthy lifestyle and manage their weight.

The latest guidelines, which were released in December 2020, are the federal government’s recommendations for a healthy diet. Here’s a closer look at what the new guidelines recommend and how they differ from the previous ones.

The Basics of the New Guidelines

The 2020-2025 Dietary Guidelines for Americans, which were published by the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS), remain largely unchanged from the previous iteration.

The guidelines emphasize balanced and healthy eating patterns, the importance of physical activity, and the need for a variety of nutrient-dense foods.

One of the key messages of the guidelines is that people should aim to consume a variety of nutrient-dense foods in appropriate portion sizes.

The guidelines recommend that at least half of a person’s daily intake should consist of fruits and vegetables, with the other half including grains (at least half of which should be whole grains), lean proteins, and healthy fats.

What’s Different About the New Guidelines?

The new guidelines are notable in that they include specific recommendations for infants, toddlers, and pregnant and breastfeeding women for the first time.

The guidelines recommend that infants be exclusively breastfed for the first six months, with the introduction of solid foods starting at around six months. The guidelines also recommend that toddlers be introduced to a variety of nutritious foods and that pregnant and breastfeeding women consume a variety of nutrient-dense foods that provide sufficient folate, iron, and iodine.

The new guidelines also focus on achieving a healthy lifestyle overall, rather than just following a strict diet plan.

The guidelines emphasize the importance of staying hydrated and getting enough sleep, as well as the need for regular physical activity.

Limiting Added Sugars and Saturated Fat

One significant change in the new guidelines is a lower recommended daily intake of added sugars. The 2015-2020 guidelines recommended that added sugars should make up no more than 10% of a person’s daily calorie intake.

However, the new guidelines advise that added sugars should account for no more than 6% of daily calorie intake. This means that individuals should limit their consumption of sugary drinks, sweets, and other foods with added sugars.

The new guidelines also recommend limiting saturated fats, which are mainly found in animal products like cheese, meat, and butter. The guidelines recommend that saturated fats make up no more than 10% of a person’s daily calorie intake.

Alcohol and Caffeine Consumption

The new guidelines also provide specific recommendations for alcohol and caffeine consumption.

The guidelines state that adults of legal drinking age can choose to consume alcohol in moderation (up to one drink per day for women, up to two drinks per day for men), but caution against excessive drinking. The guidelines also recommend that children and adolescents avoid consuming caffeinated drinks, and that adults consume caffeine in moderation (no more than 400mg per day, or about four cups of coffee).

The Importance of Individual Nutrition Needs

It’s important to note that the new guidelines are simply recommendations and that each person’s nutritional needs may be different.

Factors like age, sex, weight, and physical activity level can all affect an individual’s nutritional needs. Additionally, people may have certain dietary restrictions, such as allergies or intolerances, that need to be taken into account when planning their diet.

If you have questions about your own nutritional needs or how to incorporate the dietary guidelines into your lifestyle, it’s a good idea to consult with a registered dietitian or other healthcare professional.