New dietary guidelines emphasize real food

March is National Nutrition Month, and it also is Living Well Month. Let’s talk about healthy stuff.

National Nutrition Month is a nutrition education and information campaign sponsored by the Academy of Nutrition and Dietetics. Held annually in March, this campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

The theme for National Nutrition Month 2026 is "Discover the Power of Nutrition." Each week of National Nutrition Month has a different message:

—Week one: Power your day with nutrition.

—Week two: Find advice backed by science.

—Week three: Stay nourished on any budget.

—Week four: Feel good with healthy habits.

Find more about National Nutrition Month at eatright.org/national-nutrition-month.

Living Well Month is a public awareness and information campaign sponsored by the National Extension Association of Family and Consumer Sciences. Each March Living Well Month puts a focus on promoting overall wellness and the education provided by family and consumer sciences professionals to improve the lives of people, families and communities. You can download a 31 Days of Healthy Living calendar at go.osu.edu/livingwell26.

In addition to National Nutrition Month and Living Well Month, it’s been almost two months since the 2025-30 Dietary Guidelines for Americans were released. At first glance this latest version is a big departure from previous editions. So what’s new?

The Dietary Guidelines for Americans were created in 1980 and have been updated every five years since then by the USDA and the Department of Health and Human Services. These guidelines have a significant influence, from school lunches to military rations and food packages. The 2025-30 release is the 10th edition. You can read the full document at realfood.gov/.

Over the years the DGAs promoted more variety in the diet and the avoidance of excess or added sodium, fats and sugars. More recent adaptations have focused on lifestyle including maintenance of a healthy weight and participation in regular physical activity. In the last 15 years, the recommendations began to offer additional guidance based on age and life stage, recognizing age-specific nutritional needs and challenges.

What are the key changes and additions we should make note of for the 2025-30 Dietary Guidelines for Americans?

—Prioritize protein foods at every meal: This guideline acknowledges that for maintaining body tissue and improving metabolism and blood sugar, meals should include lean animal (fish, poultry or red meat) or plant-based (nuts, seeds, beans/lentils) protein. Serving sizes of 2-3 ounces per meal are still considered appropriate.

—Consider gut health: With increased understanding of the role of gut bacteria (our microbiome) in overall health, the new guidelines emphasize eating more “real food” (closer to its natural state) as well as consumption of some fermented foods, which may help replace lost “good bacteria” in the intestinal tract.

—Incorporate healthy fats: In previous versions of the DGAs, the emphasis has been on limiting fat. However, healthy fats (including those found in eggs, seafood, nuts, olives and avocado) are necessary for absorption of certain vitamins, contribute to good cholesterol, and enhance the flavor and sense of fullness foods provide.

—Limit highly processed foods, added sugars and refined carbohydrates: The new guidelines target highly processed foods as an issue. While definitions of “highly processed foods” may vary, the emphasis is to consume more “real” fresh or home-prepared foods (instead of ready-prepared foods, with added preservatives and flavor enhancements typically high in sodium, sweeteners and some trans fats). Whole grains, fruits and vegetables are still preferred as nutritious energy and fiber sources over refined carbohydrates such as packaged snack foods and desserts.

We all can take steps to have healthier diets. The key is to start small and make simple, sustainable changes such as eating at home more often or selecting nuts or fresh fruit as a snack instead of packaged cookies or chips. Eating for health is not just about avoiding certain items, but also about focusing on the good, real food that is all around us, grown on farms or in backyard gardens and cooked in kitchens.

Thank you to colleague Jennifer Little, Hancock County OSU Extension family and consumer sciences educator, for the Dietary Guidelines for Americans portion of this article.

For more information about upcoming programs in family and consumer sciences, join the Coshocton, Holmes, Wayne Family and Consumer Sciences Newsletter at holmes.osu.edu/program-areas/family-and-consumer-sciences/fcs-e-newsletter-food-family-finance.

Kate Shumaker is an OSU Extension family and consumer sciences educator and may be reached at 330-674-3015. Like and follow on Facebook @OSUEXTHolmes or visit holmes.osu.edu.