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New Dietary Guidelines Emphasize Protein, Full-Fat Dairy

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  Published in Health and Fitness on Wednesday, January 7th 2026 at 20:16 GMT by WTVD

Raleigh, NC - January 8, 2026 - The long-awaited 2025-2030 Dietary Guidelines for Americans were released yesterday by the USDA and Department of Health and Human Services, and the updated recommendations are already sparking conversation. The most notable changes center around a renewed emphasis on adequate protein intake and, surprisingly, the inclusion of full-fat dairy as a viable and healthy component of a balanced diet.

For decades, dietary advice has often focused on minimizing fat intake, steering consumers towards low-fat and non-fat options. This latest shift represents a significant departure from those long-held beliefs, prompting many to question the reasoning behind the change. To unpack the new guidelines and understand their implications, ABC11 spoke with registered dietitian Michelle Palm and certified fitness trainer Chris Gresh.

Palm highlighted the critical role of protein in overall health and weight management. "It's a really great shift in the guidelines because protein is so important for satiety - helping us feel full - and, of course, building and maintaining muscle mass," she explained. "We're seeing a lot more focus on spreading that protein throughout the day, which is really helpful for blood sugar control." This move away from large protein servings at dinner and towards more consistent intake across meals and snacks could prove beneficial for individuals struggling with energy levels or managing blood glucose.

Perhaps the most unexpected aspect of the new guidelines is the endorsement of full-fat dairy. "For a long time, we were told to go low-fat, non-fat," Palm stated, "but we're now realizing that full-fat dairy can be part of a healthy diet and can actually help with satiety and nutrient absorption." This revelation stems from growing research indicating that the fats in full-fat dairy aren't necessarily detrimental to health, and that they can enhance the body's ability to absorb fat-soluble vitamins like A, D, E, and K. Moreover, the increased feeling of fullness derived from full-fat dairy can reduce overall calorie consumption.

However, both Palm and Gresh were quick to emphasize that these are guidelines, not rigid rules. Gresh underscored the importance of individualization, stating, "These guidelines are a great starting point, but everyone is different. Your dietary needs depend on your activity level, health goals, and genetics." A marathon runner, for example, will have significantly different protein and caloric requirements than a sedentary office worker.

The experts also cautioned against the dangers of restrictive dieting. "Diets that cut out entire food groups are rarely sustainable and can lead to nutrient deficiencies," Palm warned. The prevailing message is one of addition rather than subtraction - focusing on incorporating more healthy foods into your diet instead of simply eliminating perceived "bad" ones. This approach fosters a healthier relationship with food and promotes long-term adherence.

"The key is to find a balance that works for you and to make sustainable lifestyle changes," Gresh added. "There's no one-size-fits-all approach to nutrition." He advocates for a gradual and mindful approach to dietary adjustments, emphasizing that consistency is far more important than quick fixes.

The shift towards prioritizing protein and acknowledging the benefits of full-fat dairy reflects a growing understanding of nutrition science and a move away from outdated dietary dogma. While the guidelines offer valuable insights, it's crucial for individuals to consider their unique circumstances and consult with qualified healthcare professionals to tailor a dietary plan that aligns with their specific needs and goals. The full 2025-2030 Dietary Guidelines for Americans are available at DietaryGuidelines.gov.