One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans \u2014 which were announced by HHS officials during a Jan. 7 press conference at the White House \u2014 is a greater emphasis on “high-quality proteins,” including red meat and eggs, as well as full-fat dairy.<\/p>\n
The new guidelines focus on “real, whole, nutrient-dense foods,” and a dramatic reduction in highly processed foods, added sugars, refined carbohydrates and unhealthy fats.<\/p>\n
HEALTH EXPERTS REACT AS ANDREW HUBERMAN BACKS TRUMP ADMIN\u2019S NEW FOOD PYRAMID<\/a><\/p>\n “Protein and healthy fats are essential and were wrongly discouraged in prior dietary guidelines,” Health Secretary Robert F. Kennedy Jr.<\/a> said during the press conference. “We are ending the war on saturated fats.”<\/p>\n Nick Norwitz, a Harvard- and Oxford-trained researcher known for his work in metabolic health, shared his reaction to the new guidelines.<\/p>\n The release of an updated food pyramid this week has sparked mixed reactions from doctors and dietitians. (realfood.gov)<\/p>\n Despite how the new pyramid is presented, he noted, the actual guidelines for saturated fat consumption<\/a> haven’t changed, as they still state, “in general, saturated fat consumption should not exceed 10% of total daily calories.”<\/p>\n The intake of unprocessed whole foods rich in saturated fat, especially dairy fat, tends to be associated with improved health outcomes, according to Norwitz.<\/p>\n RED MEAT CAN HELP YOUR MOOD IF PART OF A HEALTHY, BALANCED DIET, STUDY SUGGESTS<\/a><\/p>\n “Full-fat dairy \u2014 especially cheese, for example \u2014 tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,” he told Fox News Digital. “There are, of course, nuances \u2014 but \u2018ending the war\u2019 on saturated fat seems reasonable.”<\/p>\n Risks vary, experts say<\/p>\n Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol, which is known to increase the risk of cardiovascular disease<\/a>.<\/p>\n “The recommendation to limit saturated fat to 10% of total calories is based on the research showing that higher rates increase LDL cholesterol<\/a> and associated risks for cardiovascular disease,” Sherry Coleman-Collins, a food allergy dietitian and expert from the Atlanta metropolitan area, told Fox News Digital.\u00a0<\/p>\n One of the most noteworthy shifts in the 2025-2030 Dietary Guidelines for Americans is a greater emphasis on “high-quality proteins,” including red meat and eggs, as well as full-fat dairy. (iStock)<\/p>\n Nutrition should be personalized and is dependent on multiple factors, she said, including age, gender, activity level and genetic risk factors.<\/p>\n “The total saturated fat an individual might safely consume is influenced by their size and total calorie needs, as well as potentially genetic differences,” Coleman-Collins said.<\/p>\n Norwitz agreed, adding that “the specific food source and interaction with the unique host and their broader dietary context should take the spotlight.”<\/p>\n Dr. Pooja Gidwani, a double board-certified doctor of internal medicine and obesity medicine in Los Angeles, pointed out that not everyone has the same “tolerance” for saturated fats.<\/p>\n “If increasing saturated fat leads to a meaningful rise in LDL cholesterol or ApoB (Apolipoprotein B, a protein found on the surface of certain cholesterol-carrying particles in the blood), that intake level is excessive for that individual, regardless of improvements in weight or glucose metrics,” she said.<\/p>\n TRUMP ADMIN’S NEW NUTRITION GUIDELINES TARGET ULTRA-PROCESSED FOODS, EASE UP ON RED MEAT AND SATURATED FATS<\/a><\/p>\n “This personalized approach becomes increasingly important in midlife and beyond, when cardiovascular disease<\/a> becomes the dominant driver of morbidity and mortality and when tolerance for cumulative atherogenic (artery-clogging) exposure is lower.”<\/p>\n For those who need to reduce LDL cholesterol or have a higher cardiovascular risk, the American Heart Association recommends an even lower amount of saturated fats \u2014 less than 6% of total daily calories.<\/p>\n Experts cautioned about the potential health risks of exceeding the recommended intake of saturated fat, including higher rates of LDL “bad” cholesterol. (iStock)<\/p>\n Gidwani also cautioned that diets emphasizing saturated fat could crowd out fiber and unsaturated fats, “both of which play independent roles in cholesterol clearance, insulin sensitivity, gut health<\/a> and inflammation.”<\/p>\n “Saturated fat-heavy patterns are also calorie-dense, which can quietly undermine long-term weight management if intake is not carefully regulated,” she added.<\/p>\n Not all saturated fats are equal, experts say<\/p>\n The effects of saturated fat depend on what specific foods are being consumed, according to experts.<\/p>\n “I would recommend choosing minimally processed or unprocessed forms of foods,” said Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina. “For example, in place of a hot dog \u2014 which has additives, nitrites, sodium and fillers \u2014 consuming a chicken thigh would be a much better choice.”<\/p>\n CLICK HERE TO DOWNLOAD THE FOX NEWS APP<\/a><\/p>\n Gidwani reiterated that the amount of processing plays a big role.<\/p>\n “Processed meats are consistently associated with worse cardiometabolic outcomes and represent the clearest category to limit,” she said. “The risk here is not only saturated fat, but also sodium load, preservatives and the broader dietary pattern<\/a> they tend to accompany.”<\/p>\n “Full-fat dairy \u2014 especially cheese, for example \u2014 tends to be associated with lower BMI, reduced rates of diabetes and even reduced dementia risk,” an expert told Fox News Digital. (iStock)<\/p>\n Unprocessed red meat, the doctor said, can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods.<\/p>\n “However, from a longevity perspective<\/a>, it should be viewed as optional rather than foundational, especially for individuals with elevated cardiovascular risk,” she added.<\/p>\n CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER<\/a><\/p>\n When it comes to dairy, Gidwani noted that fermented options are “metabolically more favorable” than butter or cream.<\/p>\n “However, saturated fat from dairy is still not necessary to prioritize for metabolic health or longevity<\/a>,” she said. “Excessive reliance on dairy fat can displace healthier fat sources without offering clear long-term benefit.”<\/p>\n CLICK HERE FOR MORE HEALTH STORIES<\/a><\/p>\n Overall, the doctor recommends unsaturated fat sources, including extra-virgin olive oil, nuts, seeds, avocado and omega-3-rich fish, as primary dietary fats.<\/p>\n “These consistently support lipid profiles, insulin sensitivity and vascular health,” Gidwani said. “Saturated fat can exist within a balanced diet, but it should remain secondary rather than emphasized.”<\/p>\n Why the big picture matters<\/p>\n Saturated fat is just one piece of a much wider nutrition puzzle, the experts agreed.<\/p>\n “Our heart health is not determined by one type of fat or one type of cholesterol, but the sum of many parts: our entire diet, our exercise habits<\/a>, our stress and so much more,” Freirich said.<\/p>\n Unprocessed red meat can fit into an overall healthy diet in smaller amounts, particularly when consumed alongside fiber-rich plants and minimally processed foods, one expert said. (iStock)<\/p>\n She recommends consulting a registered dietitian for guidance on unique dietary needs based on age, gender, activity level<\/a> and medical history.<\/p>\n![\"new](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/01\/new-food-pyramid-healthy-fox-news.jpg\")
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