Americans should eat more beans, peas and lentils and cut back on red and processed meats and starchy vegetables, while limiting added sugars, sodium and saturated fat.
That's the advice by an expert panel of nutritionists charged with counseling the U.S. government about the 2025 edition of the dietary guidelines that will form the cornerstone of federal food programs and policy.
The 20-member panel didn't weigh in on the growing role of linked to health problems, saying there's not enough evidence to tell people to avoid them.
The group also steered clear of updating controversial guidance on , leaving that analysis to two outside reports expected to be released soon.
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Overall, the recommendations for the 2025-2030 Dietary Guidelines for Americans sound familiar, said Marion Nestle, a food policy expert.
"This looks like every other set of dietary guidelines since 1980: eat your veggies and reduce consumption of foods high in salt, sugar and saturated fat," Nestle said in an email. "This particular statement says nothing about balancing calories, when overconsumption of calories, especially from ultra-processed foods, is the biggest challenge to the health of Americans."
A French lentil salad in Concord, N.H.
What the scientific panel said about healthy diets
The nutrition panel concluded a healthy diet for people aged 2 years and older is higher in vegetables, fruits, legumes, nuts, whole grains, fish and and vegetable oils that are higher in unsaturated fat.
It is lower in red and processed meats, sugar-sweetened foods and beverages, refined grains and saturated fat. It may also include fat-free or low-fat dairy and foods lower in sodium and may include plant-based foods.
The panel, which met for nearly two years, was the first to focus on the dietary needs of Americans through what they called a "health equity lens," said Dr. Fatima Cody Stanford, an obesity expert at Massachusetts General Hospital who was part of the group.
That meant considering factors such as household income, race, ethnicity and culture when recommending healthy diets. It will help ensure the guidance "reflects and includes various population groups," she said in an email.
A woman looks at products in the aisle of a store as her daughter naps in a shopping cart in Waco, Texas.
No conclusions on ultraprocessed foods or alcohol
Ultraprocessed foods include the snacks, sugary cereals and frozen meals that make up about 60% of the American diet.
The panel considered more than 40 studies, including several that showed links between ultraprocessed foods and becoming overweight or developing obesity. However, the nutrition experts had concerns with the quality of the research, leaving them to conclude that the evidence was too limited to make recommendations.
That decision is likely to bump up against the views of Robert F. Kennedy Jr., the nominee to lead the U.S. Health and Human Services Department, who questioned among members of the dietary guidelines panel and vowed to crack down on ultraprocessed foods that contribute to chronic disease.
Bottles of alcohol sit on shelves at a bar in Houston on June 23, 2020. Moderate drinking was once thought to have benefits for the heart, but better research methods starting in the 2010s threw cold water on that.
The panel also didn't revise recommendations that suggest limiting alcohol intake to two drinks or less a day for men and one drink or less a day for women.
In 2020, the last time the guidance was updated, the government rejected the advice of scientific advisers to recommend less alcohol consumption.
Two groups — the National Academies of Science, Engineering and Medicine and a committee of the government agency that oversees substance abuse — are expected to release reports in the coming months on the effects of moderate alcohol use to inform the guidelines.
Various cuts of beef and pork are displayed for sale in the meat department at a discount market in Arlington, Va.
Do Americans follow dietary guidelines?
The advisory panel acknowledged that the diets of most Americans don't meet the current guidelines. More than half of all U.S. adults have one diet-related chronic health condition or more, and 18 million U.S. households have insecure sources of food, according to the report.
"Nutrition-related chronic health conditions and their precursors continue to threaten health through the lifespan," the report concludes. "Which does not bode well for the future of health in the United States."
What's next?
The scientific report informs the dietary guidelines, which are updated every five years. Tuesday's recommendations now go to HHS and the Agriculture Department, where officials will draft the final guidance set for release next year.
Starting today, the public will have 60 days to . HHS and USDA officials will hold a public meeting Jan. 16 to discuss the recommendations.
The new guidance, which will be finalized by the incoming Trump administration, is consistent with decades of federal efforts to reduce diet-related disease in the U.S., said Dr. Peter Lurie, president of the advocacy group Center for Science in the Public Interest.
"Broadly, I think these are well-formulated recommendations that the incoming administration would do well to adopt," Lurie said.
Feeling stressed? Your gut may be to blame.
Feeling stressed? Your gut may be to blame.
Over the past decade, researchers have made strides in understanding the link between two seemingly unrelated organs: the gut and the brain. Findings from microbiologists, neurologists, and nutritionists who study the gut-brain axis, or the interaction between these two essential organs, all point to the profound influence the gut has on the brain, and vice versa.
But how exactly does this connection work?
It starts with what's called the gut microbiome, or the trillions of microorganisms harbored by the human gastrointestinal tract. These include bacteria, fungi, and viruses. Some are harmful, but many are quite the opposite—they have health benefits and help the body function.
Gut microbiome composition can rapidly change in response to stress. These changes in turn affect communication between the gut and the brain, which occurs through chemical messengers sent from the endocrine system to the nervous system. Studies show that the recent rise in gastrointestinal conditions such as irritable bowel syndrome and ulcers may be linked to stress, which costs $300 billion per year in lost work and related medical costs.
For instance, a  conducted by researchers at the University of California, Los Angeles, found that people resilient to stress had a gut microbiome characterized by microbial diversity. That means their guts produce substances that reduce inflammation while also preventing harmful substances like pathogens and toxins from entering. This helps to maintain what's known as gut barrier integrity. Resilience to stress was also associated with fewer symptoms of depression and anxiety, according to the study.
reviewed scientific studies and news coverage to find out how our understanding of the interaction of the brain and gut has changed over time.
How our understanding of the gut-brain axis evolved over time
Scientists have long been curious about the gut-brain axis. Early- to mid-19th-century Britons believed the stomach played a significant role in physical and mental well-being. Doctors published material urging people to eat healthy foods, abstain from alcohol, and encouraged them to eat moderate portions and stick to regular mealtimes.
Excessive amounts of tea were associated with nervous disorders. In 1883, the Dean of Bangor claimed that excessive tea drinking affected the stomach, causing nervousness and other mental health conditions. Daily tea consumption was a convenient explanation for Victorian-era diagnoses such as female hysteria; a pot of tea kept on the stove all day long and being drunk continuously was considered the root of the problem.
Later in the 19th century, however, researchers began to focus on individual organs and tissues rather than taking a more holistic, or interconnected, view of the body. In the 20th century, they began to study the effects of genes and genetics on health. This so-called reductionist view, however, soon proved inadequate.
In the early 20th century, as new psychological sciences emerged, the concept of the gut-brain axis once again became popular. Gastrointestinal conditions were often thought to be stress-related. In the 1970s, the discovery of histamine-2 receptor antagonists like Pepcid and Tagamet used to treat heartburn, acid reflux, and ulcers raised new questions about psychological factors as causes of GI conditions. The unexpected discovery in the 1980s that gastric ulcers were caused by bacteria also raised questions about the gut-brain axis.
Later studies established the extent of the integration between the gut and the brain. In 2022, researchers from Melbourne and Edinburgh, Australia, concluded that the gut microbiome is linked to the regions of the brain responsible for memory, visual processing, and other cognitive functions. Manipulating the gut microbiome seems to be a promising way to enhance emotional well-being in healthy adults in stressful and nonstressful situations.
How stress impacts the GI tract
Today, the relationship between stress and the gut is well-established. When the body is under stress, cells in the GI tract secrete hormones such as norepinephrine and dopamine in response. This occurs in reaction to many well-documented causes of stress, including psychological stressors such as fear, environmental stressors such as noise or pollutants, and physical stressors such as inadequate nutrition or sleep deprivation.
Stress also induces changes in signaling from the vagus nerve, the primary nerve that transmits signals between the heart, brain, and digestive system. These changes affect how food moves through the digestive system and can reduce functionality. This manifests in different ways, including indigestion, loss of appetite, and constipation. During the stress response, blood is also directed away from the GI tract, particularly during vigorous exercise or exposure to extreme heat. This can lead to oxidative stress (i.e., excessive free radicals and a lack of antioxidants in the body) and inflammation in the gut.
As the relationship between the digestive system and thoughts, moods, and emotions becomes increasingly clear, more recent research focuses on how our diets impact mental health issues like anxiety and depression. A 2024 study in the journal Nature Mental Health revealed the potential for dietary modifications or the use of prebiotics, foods for healthy gut microbes, or probiotics, foods or supplements containing live microorganisms that help maintain healthy gut microbes, to improve resilience to stress.
Reducing stress is an important way to support a healthy gut microbiome. Practicing stress management techniques—such as getting regular exercise, practicing meditation and deep breathing, and getting at least seven to eight hours of sleep per night—can all help to reduce stress. Eating a healthy diet high in fiber, whole grains, fruits, and vegetables, and low in refined carbohydrates, processed foods, and saturated fats is also crucial. Fermented foods like sauerkraut, yogurt, and kefir contain probiotics and help introduce healthy bacteria into the gut.
Story editing by Alizah Salario. Additional editing by Kelly Glass. Copy editing by Tim Bruns. Photo selection by Clarese Moller.
originally appeared on and was produced and distributed in partnership with Stacker Studio.
5 common nutritional deficiencies that could be affecting your day-to-day life
Getting the right nutrients
Although food is abundant in the United States, many people still don't get enough of the right nutrients. According to the Centers for Disease Control and Prevention, only met the recommended fruit and vegetable intake in 2019, leading to a lack of nutrients that can help boost their immunity and prevent severe illnesses.
Apart from having a healthy diet of at least a day, as recommended by the Dietary Guidelines for Americans, consumers also have access to an array of dietary options, supplements, and nutrient-rich drinks that can boost nutrient levels that could help them meet their daily nutritional goals. Even then, it's difficult to know where the root of the problem begins and what to consume more of.
dove into the science and research, primarily from the and , to find five common nutritional deficiencies and how to spot them.
One potential reason for present-day deficiencies is malabsorption, which happens when the body doesn't properly process nutrients. Malabsorption issues could occur in any part of the digestion process, from the breaking down of food to elimination from the body. People with this issue often experience diarrhea.
Another culprit could also be too much sugar. In a study published by Critical Reviews in Food Science and Nutrition, researchers found that individuals with diets where experience deficiencies in vitamins A, C, and E, plus magnesium.
Even for those focused on eating healthy food and avoiding sugar, avoiding nutrient deficiencies can seem like a part-time job. Trusted doctors may not have enough training to give guidance. In by medical schools in the U.S. and the U.K. from 2015 and 2020 published by the Journal of Human Nutrition and Dietetics in 2022, researchers found that students only received an average of 11 hours of training in nutrition throughout the program compared with the 25 nutrition training hours recommended by the National Academy of Sciences in 1985.
For those who may want additional guidance, the Academy of Nutrition and Dietetics has to search for credentialed experts who can help develop a game plan for getting enough nutrients. In the meantime, here are five common nutritional deficiencies to watch out for and how to address them. The  noted the recommended dietary allowances.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that affects systems throughout the body. When the body isn't getting enough of this nutrient, people experience such symptoms as fatigue, depression, anemia, pale skin, and tingling hands or feet.
Those at risk include older adults, especially those with gastritis; people who experience gastrointestinal disorders like celiac disease or Crohn's disease; and infants born to vegans. Because animal products almost exclusively contain B12, vegans, and even omnivores choosing to consume more of their protein from plant sources, are also at risk for deficiency.
The good news is there are other ways to reach the recommended daily allowance of 2.4 micrograms per day for adults. Taking supplements is one option, but B12-fortified foods such as clams, tuna, and tempeh are another possibility: One of them, nutritional yeast, is the for vegan mac and "cheese."
However, note that B12 interacts with some prescriptions, such as anti-inflammatory drugs or vitamin C supplements, so ask your doctor or pharmacist and read labels.
Vitamin D
One thing that sets vitamin D apart from other nutrients is one doesn't need to rely solely on diet or supplements: Exposure to sunlight is one source. Fatty fish, egg yolks, and fortified milk (both dairy and plant-based) are also , according to Harvard T.H. Chan School of Public Health.
Vitamin D is a fat-soluble nutrient that helps the body absorb calcium, promote bone health, avoid osteoporosis, and manage inflammation. Without enough vitamin D, you may experience muscle spasms, bone deformities, and muscle weakness. A target amount of vitamin D for optimal health is . However, the National Academies of Sciences, Engineering, and Medicine notes that guidelines vary for different countries, citing "an incomplete understanding of the biology and clinical implications of vitamin D."
People who don't get too much sun, those with darker skin, and those who have undergone gastric bypass surgery are at risk of Vitamin D deficiency.
Calcium
Calcium is a crucial mineral for many structures and processes throughout the body, including healthy bones and teeth, blood circulation, and clotting. Muscle spasms and bone diseases, including osteoporosis, often result without enough calcium.
Postmenopausal women also tend to lack calcium since menopause leads to bone loss due to decreased estrogen production. Because the nutrient is present in dairy, those with allergies or who choose to avoid that food group for other reasons also risk deficiency.
Getting enough calcium on a nondairy diet is doable but takes more work. Beans, seeds, nuts, and soy are good choices. Darky leafy greens, like kale, spinach, and arugula, contribute significant amounts of the nutrient.
Most adults need about 1,000 milligrams per day, though the ideal amount for adults over 70 is 1,200 milligrams.
One thing to remember is that calcium needs vitamin D for absorption. While consuming calcium-rich foods, one should also ensure enough vitamin D intake.
Magnesium
Cardiovascular disease, diabetes, and osteoporosis are major health concerns today, and magnesium helps to avoid and combat those conditions. Consuming this mineral also helps optimize blood sugar and pressure, as well as make protein, bone, and DNA.
Some people who often exhibit magnesium deficiency include those with Type 2 diabetes, people with chronic alcoholism, or older adults. Those with deficiencies also often exhibit , including vomiting, loss of appetite, tremors, and more.
Fortunately, magnesium is readily accessible in foods available via most diets: beans, grains, nuts, and leafy greens. Most adults need between 310 and 400 milligrams daily, but pregnancy and breastfeeding can boost the required level.
Protein
Protein is necessary for muscle formation. It's also an important nutrient for many other physiological processes, including repairing muscles and shortening recovery periods after exercise—but not all proteins are created equal.
Plant proteins also reduce the risk of cardiovascular disease and diabetes, while consuming more red meat (another good source of protein) , according to Harvard T.H. Chan School of Public Health. Other sources of dietary protein include fish, poultry, and dairy products.
Different sources suggest recommended daily amounts of protein, but the National Academies of Sciences, Engineering, and Medicine recommends daily. Deficiencies of this macronutrient can cause health problems, including stunted growth, loss of muscle, decreased immunity, and weakening of the heart.
Story editing by Carren Jao. Copy editing by Paris Close. Photo selection by Clarese Moller.
This story originally appeared on Live It Up and was produced and distributed in partnership with Stacker Studio.
