Federal dietary guidelines are periodically revised based on medical and scientific research. In January 2026, the latest Dietary Guidelines for Americans (DGAs) were released by the United States Department of Agriculture (USDA) and the Department of Health and Human Services. A few of the most significant changes include recommending that protein be consumed at every meal, along with an inverted food pyramid that features whole grains at the bottom.
Although some think the new visual is slightly misleading, Dena McDowell, MS, RDN, CD — currently the Director of Food Nutrition Services at Froedtert Hospital — graciously took the time to clarify for TOPS members how to interpret and apply this updated nutritional framework.
“In the general sense, the new DGAs flip the script on heavy carbohydrate intake and focus on allowing more protein and fat. This can be a bit confusing as animal proteins and full-fat dairy have historically been limited in the previous recommendations,” she explains.
“A key takeaway is to eat whole foods, focus on lean proteins and limit intake of processed foods as much as possible. Focus on proteins and be varied in your protein choices — including plant-based proteins (such as beans) — alongside animal proteins (like poultry and seafood). Also focus on fiber-rich foods such as vegetables, fruit, legumes and nuts for gut health and overall wellness in addition to limiting added sugars and alcohol whenever possible.”
Although it is helpful to stay informed about what the current DGAs advise, it is not necessary to dramatically alter a nutritional plan that aligns with your wellness goals and budget. For those who could use extra guidance on how to gradually modify their dietary choices, the USDA does provide food plan examples, accessible via its website. Each plan was created with a specific affordability level in mind in terms of grocery shopping.
Do you have questions or comments related to the new DGAs? Drop them in the comment box below, and I will reply with any requested info as soon as possible.
Have a fantastic rest of February!
~Rachel
Thank you for such an informative blog. I learned so much! Although I am Canadian, your blog is so educational even for those in other countries. TOPS is the best, and so are you!
THANK YOU so much for this very positive feedback, Barbara. I am so pleased to hear how much you enjoy the blog.