Before we even talk about dietary guidelines, we have to look at the reality of where we are as a nation when it comes to health:

• Nearly 90% of U.S. health care spending goes toward treating chronic disease

• More than 70% of American adults are overweight or obese

• Nearly one in three adolescents ages 12–17 has prediabetes

• and I could go on and on..

They tell us one important thing: what we’ve been doing hasn’t been working, and any conversation about nutrition needs to reflect that reality.

So when new dietary guidelines are released, I actually welcome the conversation. In many ways, the updated recommendations represent a positive shift, with greater emphasis on whole foods, adequate protein, and minimizing ultra-processed foods. These are all steps in the right direction and closely align with what I’ve been teaching for years.

However, guidelines are designed for populations, not individuals. And when the majority of the population is already struggling with metabolic health, insulin resistance, excess weight, and chronic inflammation, nuance matters more than ever.

If you’re someone trying to live a healthier life, especially in midlife, there are important considerations that often get lost in broad recommendations. Understanding how to apply these guidelines through the lens of your own body is what makes them helpful rather than frustrating.

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Where the Guidelines Get It Right

Let’s start with what’s working:

• Protein is prioritized
  This is a big win. Adequate protein supports muscle, metabolism, blood sugar, hormones, and aging well.

• Ultra-processed foods are discouraged
  This deserves a standing ovation. Highly processed foods disrupt blood sugar, appetite regulation, gut health, and metabolic signaling.

• Whole foods are emphasized
  This aligns with decades of data, and with how the human body actually functions.

These shifts move us closer to nourishment and away from restriction culture. That matters.

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Where Context and Bio-Individuality Matter

This is where I encourage people to slow down and think critically, and maybe get some bloodwork done as a New Year’s resolution.

1. Whole Grains: Helpful for Some, Problematic for Others

Whole grains are widely promoted in the new guidelines, but this recommendation assumes a metabolically healthy, active individual.

If you:

• struggle with excess weight

• have insulin resistance or prediabetes

• are sedentary

• experience blood sugar swings

• are autoimmune prone

…then the type, amount, and frequency of grains matter a lot.

Whole grains still raise blood sugar. For many people, especially in midlife, excess grain intake can stall progress rather than support it.

This doesn’t mean grains are “bad.” It means they are optional, not foundational, and should be personalized.

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2. Saturated Fat: The Replacement Matters

The recommendation to keep saturated fat below 10% of calories sounds simple, but it comes with a huge caveat:

👉 What replaces it matters more than the saturated fat itself.

If saturated fat is replaced with:

• refined carbohydrates

• ultra-processed foods

• industrial seed oils

…we often see worse metabolic outcomes.

Some people do very well with whole-food sources of saturated fat (butter, coconut, dairy, animal protein). Others don’t. Genetics, insulin sensitivity, gut health, and inflammation all play a role. This needs to be tested by you.

Saturated fat can actually be a healthy part of a whole-foods-based diet for many people, but not all.

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3. Vegetables Are Not All the Same

I would love to see vegetables discussed more clearly by type:

• Non-starchy vegetables (leafy greens, cruciferous vegetables, peppers, zucchini)
  → foundational, most people benefit from more

• Starchy vegetables (potatoes, corn, peas, squash)
  → nutrient-dense, but more impactful on blood sugar

Both have value, but they serve different roles metabolically. Treating them as interchangeable doesn’t reflect how the body responds.

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4. Fruit and Glycemic Impact

Fruit is real food, but it’s also a carbohydrate.

Some fruits are lower glycemic and better tolerated:

• berries

• kiwi

• citrus

Others raise blood sugar more quickly:

• bananas

• grapes

• mango

This doesn’t mean avoiding fruit; it means choosing wisely based on your goals and physiology. If you’re a young athlete or middle-aged endurance runner, but all means down a banana! However, if you, like most of Americans, sit at a desk all day with your job, you may need to think twice.

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5. Whole Dairy: A Step Forward but with Important Cautions

I’m glad to see whole dairy included. Full-fat dairy can be supportive for satiety, blood sugar, and nutrient intake.

However:

• many people struggle with lactose or casein

• conventional dairy can contain hormones and antibiotics

For those who tolerate dairy, I recommend:

• organic

• grass-fed when possible

• fermented options like yogurt or kefir

And for those who don’t tolerate it well, there are excellent alternatives.

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6. Animal Protein Quality Still Matters

The guidelines promote protein (excellent), but quality is everything.

Conventional animal protein can be:

• inflammatory

• lower in nutrient density

• higher in environmental toxins

Whenever possible, prioritize:

• grass-fed and pasture-raised

• wild-caught seafood

• humanely raised sources

This isn’t perfection, it’s direction.

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My Food Pyramid: How I’ve Applied This for Years

This is the framework I’ve used for years, and it aligns closely with where the guidelines are heading, with added nuance:

1. Foundation:
   Non-starchy vegetables (50–75%), seasonal, local, organic when possible

2. Quality Protein:
   From both animal and plant sources, prioritized daily

3. Healthy Fats:
   Whole-food fats for satiety and hormone support

4. Starchy Vegetables + Low-Glycemic Fruit:
   Based on activity level and metabolic health

5. Whole Grains (Optional):
   More appropriate for younger, active, metabolically healthy individuals

6. Dairy:
   Included for non-sensitive individuals, with attention to quality

7. Minimized:
   Processed sugar, refined oils, food additives, and alcohol

We are all coming from different walks of life. Guidelines are just that. I encourage everyone to experiment a bit and see how they feel. Yes, just removing processed foods 80-90% of the time will get you most of the way there; the rest is icing on the gluten-free cake.

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The Bottom Line

The new dietary guidelines are a meaningful improvement. They move us toward nourishment, protein adequacy, and away from ultra-processed foods. But guidelines are starting points, not prescriptions.

Your body, your metabolism, your gut, your hormones, and your lifestyle matter more than any single recommendation.

Health isn’t about following rules. It’s about learning how your body responds and fueling it accordingly.

Cheers to Your Health!
DeeDee