2025-2030年美国膳食指南：吃真正的食物

Message from the Secretaries Welcome to theDietary Guidelines for Americans,2025–2030. These Guidelines mark the most significant reset of federal nutrition policy in our nation’s history. The message is simple: eat real food. To Make America Healthy Again, we must return to the basics. 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. The United States is amid a health emergency. Nearly 90% of health care spending goes to treating people whohave chronic diseases.1Many of these illnesses are not genetic destiny; they are the predictable result of theStandard American Diet—a diet which, over time, has become reliant on highly processed foods and coupled with a sedentarylifestyle. The consequences have been devastating. More than 70% of American adults are overweight or obese.2Nearly one in threeAmerican adolescents between the ages of 12 and 17 has prediabetes.3Diet-driven chronic disease now disqualifies largenumbers of young Americans from military service, undermining national readiness and cutting off a historic pathway toopportunity and upward mobility.4 For decades, federal incentives have promoted low-quality, highly processed foods and pharmaceutical intervention insteadof prevention. This crisis is the result of poor policy choices; inadequate nutrition research; and a lack of coordination acrossfederal, state, local, and private partners. This changes today. We are realigning our food system to support American farmers, ranchers, and companies who grow and produce real food—and the Trump administration is working to ensure all families can afford it. We are putting real food back at the center of the American diet. Real food that nourishes the body. Real food that restoreshealth. Real food that fuels energy and encourages movement and exercise. Real food that builds strength. Under President Trump’s leadership, we are restoring common sense, scientific integrity, and accountability to federal foodand health policy—and we are reclaiming the food pyramid and returning it to its true purpose of educating and nourishing allAmericans. These Guidelines call on every American to eat more real food. They call on farmers, ranchers, health care professionals,insurers, educators, community leaders, industry, and lawmakers across all levels of government to join in thiscritical effort. Together, we can shift our food system away from chronic disease and toward nutrient density, nourishment, resilience,and long-term health. America’s future depends on what we grow, what we serve, and what we choose to eat. This is the foundation that will Make America Healthy Again. Robert F. Kennedy, Jr.Secretary,U.S. Department of Health andHuman Services Brooke L. RollinsSecretary,U.S. Department of Agriculture Eat the Right Amount for You +Hydration is a key factor in overall health.Choose water (still or sparkling) andunsweetened beverages. +The calories you need depend on yourage, sex, height, weight, and level ofphysical activity. +Pay attention to portion sizes, particularlyfor foods and beverages higher in calories. Prioritize Protein Foods at Every Meal +Consume meat with no or limited addedsugars, refined carbohydrates or starches,or chemical additives. If preferred, flavorwith salt, spices, and herbs. +Prioritize high-quality, nutrient-dense proteinfoods as part of a healthy dietary pattern. +Consume a variety of protein foods fromanimal sources, including eggs, poultry,seafood, and red meat, as well as a varietyof plant-sourced protein foods, includingbeans, peas, lentils, legumes, nuts, seeds,and soy. +Protein serving goals: 1.2–1.6 grams ofprotein per kilogram of body weight perday, adjusting as needed based on yourindividual caloric requirements. +Swap deep-fried cooking methods withbaked, broiled, roasted, stir-fried, or grilledcooking methods. Consume Dairy +When consuming dairy, include full-fat dairywith no added sugars. Dairy is an excellentsource of protein, healthy fats, vitamins, andminerals. +Dairy serving goals: 3 servings per dayas part of a 2,000-calorie dietary pattern,adjusting as needed based on yourindividual caloric requirements. Gut Health +Your gut contains trillions of bacteria and other microorganisms called the microbiome.A healthy diet supports a well-balanced microbiome and healthy digestion. Highlyprocessed foods can disrupt this balance, while vegetables, fruits, fermentedfoods (e.g., sauerkraut, kimchi, kefir, miso), and high-fiber foods support a diversemicrobiome, which may be beneficial for health. Eat Vegetables & Fruits Throughout the Day +100% fruit or vegetable juice should beconsumed in limited portions or dilutedwith water.