The U.S. Department of Health and Human Services recently released its 2025 Scientific Report from the dietary guidelines advisory committee, updating Americans on which foods are best to increase or reduce as part of a healthy diet.

While most of the new dietary guidelines are similar to recommendations of previous years, the report does include a few key updates that “serve as the foundation for national nutrition programs, standards, and education,” the report reads.

Here are the nutritional guidelines that have been updated, which ones haven’t been, and what’s worth keeping in mind about each new recommendation.

Plant-based protein recommendations are up

The first takeaway from the updated guidelines is that “Americans should eat more beans, peas, and lentils to increase their protein intake,” says Amy Goodson, a noted Texas-based registered dietitian and sports nutritionist at The Sports Nutrition Playbook.

Goodson says this update makes sense because plant-based protein sources like nuts, quinoa, soy foods, seeds, beans, lentils, and many grains are rich in vitamins like folate, riboflavin, and thiamin, plus minerals such as iron, zinc, magnesium and potassium, “which support heart health, digestion, and energy levels.” Moreover, “plant-based foods are cost-effective and widely available, making them an economical option for nutritious meals,” she adds.

Plant-based proteins are also high in fiber—a nutrient that research shows 95% of Americans are deficient in, despite it being vital for gut health, blood sugar control, regular bowel movements, and healthy weight management.

At the same time, Goodson says plant-based proteins have a few disadvantages to also keep in mind. For one, with only a few exceptions such as pistachios, quinoa, hemp seeds, edamame, and tofu, plant proteins aren’t considered complete sources of protein, “meaning they do not provide all of the amino acids that our bodies cannot make.” Additionally, you would need to eat a lot of plant protein to get the same amount of protein you’d get from an animal source. For instance, four ounces of steak gets you 28 grams of protein while four ounces of beans (1/2 cup cooked) contains only seven grams of protein.

A push to reduce red and processed meat consumption

Another key takeaway from the updated guidelines is for Americans “to cut back on red and processed meats,” says Goodson. She explains that this recommendation has the advantage of reducing your risk of chronic diseases such as heart disease, colorectal cancer, and type 2 diabetes, “due to reduced intake of saturated fat, cholesterol, and harmful compounds formed during processing and cooking.”

Such reductions can also help improve salt intake, as many processed meats like sausages and charcuterie are high in sodium, “which can contribute to your risk for high blood pressure when consumed regularly,” says Goodson. “And replacing high-fat red and processed meats with leaner plant proteins and fish can help control calorie intake and support healthy weight management.”

Red meat is also categorized by the International Agency for Research on Cancer as a Group 2 carcinogen, meaning it “probably” causes cancer in humans—though the amount at which this may occur has not been defined.

At the same time, meat sources such as chicken and fish aren’t linked to increase cancer risk. And when it comes to avoiding the heart-disease risk of red meat, it’s worth noting “that there are 36 cuts of lean red meat that Americans can still choose from,” says Goodson.

She also stresses that significantly reducing one’s meat consumption or cutting it out completely could create nutritional gaps related to missed complete proteins along with some of the unique vitamins and minerals that meat provides, which could lead to deficiencies in certain groups of people such as the elderly or people with specific medical conditions.

“So the focus should not be to eliminate red meat, but instead to educate yourself on lean cuts and the importance of pairing red meat with whole grains and vegetables,” advises Goodson.

Increased scrutiny of added sugars, sodium, and saturated fats.

The third main takeaway from the update is a reminder to “limit added sugars, sodium, and saturated fat intake,” says Goodson, which has been a focus of past dietary recommendations as well. “There is currently a dietary guideline to limit added sugars to about 50 grams daily for most diets,” she says; along with another recommendation to limit saturated fat intake to no more than 10% of your total calories each day. “So, for a 2,000-calorie diet, 10% is 200 calories, and that’s about 22 grams of saturated fat,” she says.

There is also a dietary guideline to limit the amount of sodium in your diet by consuming no more than 2,300 milligrams (about one teaspoon) of salt each day for healthy people or 1,500 milligrams per day for those with high blood pressure.

Following such guidance, “can reduce the risk of chronic diseases such as heart disease, hypertension, type 2 diabetes, and obesity, while also helping you maintain a healthy weight, improve your energy levels, and support your overall well-being,” says Goodson.

What didn’t change

A key change Goodson expected to occur in the updated guidelines, but didn’t see happen, was an update addressing how ultra-processed foods may adversely impact mental health, behavioral conditions such as ADHD, or other health issues—updates that didn’t happen because the committee noted there is not sufficient evidence to merit changing current recommendations as they already suggest limiting consumption of these foods.

“As a registered dietitian, I am not sure this lack of decision has any benefit as we know the American diet is high in ultra-processed foods,” she explains, “and these foods have been linked to a host of negative health effects such as obesity, diabetes, heart disease, depression, dementia and more.”

Alcohol consumption recommendations also did not change. “The current guideline is for women to have no more than one drink a day and for men to have no more than two drinks daily,” Goodson says. A “drink” is defined as 12 ounces of beer (5% alcohol), 5 ounces of wine (12% alcohol), or 1.5 ounces of distilled spirits (40% alcohol).

Maintaining moderate alcohol consumption this way, Goodson notes, can help limit your risk of cardiovascular disease and of developing type 2 diabetes, along with improving your cholesterol levels. “Excessive alcohol consumption is also linked to an increased risk of liver disease, high blood pressure, and certain cancers,” she adds, “and its misuse can lead to depression, anxiety, weight gain, and dependence.”