BY STEVE BORN
Eat real food.
New guidelines mark the most significant reset of federal nutrition policy in American history.
It took far longer than it ever should have, but as of January 7, 2026, new dietary guidelines have been implemented that will positively affect the food available and served to us, marking a real change to tilt the scales back to a healthier state for everyone. Given the fact that:
- More than 70% of American adults are overweight or obese [1]
- Nearly one in three Americans between the ages of 12 and 17 has prediabetes [2]
- An estimated 90% of health care spending goes to treating people who have chronic diseases [3], many of which are the result of the combination of a poor diet consisting of highly processed foods and a sedentary lifestyle
… these new guidelines are, without question, an absolute necessity and a most welcome change. As we at Hammer Nutrition have been tirelessly advocating and promoting the consumption of the healthiest diet possible for nearly 40 years, for enhancing athletic performance and, even more so, for optimizing overall health and potentially increasing longevity, it goes without saying that we give these new guidelines a major THUMBS UP!
The message is simple:
American households must prioritize diets built on whole nutrient-dense foods: protein, dairy, vegetables, fruits, healthy fats, and whole grains. Paired with a dramatic reduction in highly processed foods laden with refined carbohydrates, added sugars, excess sodium, unhealthy fats, and chemical additives, this approach can change the health trajectory for so many Americans.
We are putting real food back at the center of the American diet. Real food that nourishes the body. Real food that restores health. Real food that fuels energy and encourages movement and exercise. Real food that builds strength. [4]
Some key recommendations of the Dietary Guidelines for Americans
1) Prioritize protein foods at every meal
- Consume a variety of protein foods from both animal and plant sources
- Consume meat with no or limited added sugars, refined carbohydrates or starches, or chemical additives
- Daily protein intake goal of 1.2 to 1.6 grams of protein per kilogram of body weight
2) Eat vegetables and fruits throughout the day
- 3 servings per day of whole vegetables in their original form; 2 servings per day of fruits in their original form
- 100% fruit or vegetable juice should be consumed in limited portions or diluted with water
3) Incorporate healthy fats
- When cooking with or adding fats to meals, prioritize oils with essential fatty acids, such as olive oil
- Consume healthy fats found in meats, poultry, omega-3-rich seafood, nuts, seeds, olives, and avocados
4) Limit highly processed foods, added sugars, and refined carbohydrates
- Avoid highly processed packaged, prepared, ready-to-eat foods that are salty or sweet (for example chips, cookies, and candy), instead prioritizing nutrient-dense foods and home-prepared meals
- Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives and sweeteners
- Avoid sugar-sweetened beverages, especially those that contain "ose" sugars (for example fructose)
- One meal should contain 10 grams or less of added sugars
As you can see, these are the things we at Hammer Nutrition have been advocating for decades, and you can find several diet-specific articles in Endurance News Magazine and Endurance News Weekly. Take some time to look through these great knowledge resources to help you improve your diet, which will undoubtedly benefit your health and athletic performance. Be sure to also check out In the Kitchen with Hammer Nutrition, where you'll find over 150 delicious and super-nutritious meal recipes.
There is more information and additional guidelines than provided in this article, including recommendations for pregnant and lactating women, older ("senior") adults, and those who follow a vegetarian or vegan diet.
You'll find all this information in the Dietary Guidelines for Americans, 2025-2030: read the full guidelines (PDF). Original source: Dietary Guidelines for Americans, 2025-2030 (official U.S. government PDF)
Ask Hammer
What is Hammer's response to the new food pyramid and nutrition guidelines issued by FDA/USDA?
We suggest making every effort to follow the new guidelines. Food is the source of health and illness, so the more whole foods you eat and the less processed foods you eat, the happier and healthier you will be.
- Proteins: 1.2 to 1.6 g per kg of body weight, from both animal and plant sources
- Vegetables and fruit: 3 servings and 2 servings per day. Fruits and vegetables should be eaten in their original form
- Healthy fat: under 10% of total daily calories. Saturated fat consumption should not exceed 10% of total daily calories
- Whole grains: 2 to 4 servings per day. Limit refined carbohydrates and added sugars
Eat real food.
This article first appeared in Endurance News 143, pages 36 and 37.
References available upon request.