What to Know About the Dietary Guidelines for Americans 2025-2030 Healthy eating is a crucial part of maintaining your operational readiness, but what does that actually mean? To help you navigate building a nutritious eating plan, it can be helpful to follow the Dietary Guidelines for Americans. These recommendations provide a framework for choosing nutrient-dense, whole foods that support your health and performance as a Warfighter. Let’s break down the key elements of the newly released version and how you can apply them to your life. Prioritize Whole Foods Whole foods are those that are closest to their original state. This means they are completely unprocessed or minimally processed. Food processing can range from washing and cutting (minimally processed) all the way to industrial ingredient formulas with added flavors, colors and preservatives (ultra-processed). When foods undergo high levels of processing, they usually lose important nutrients and gain unhealthy additives like fat, sugar and salt. As a result, highly processed foods usually have less health benefits than whole foods. Choosing whole foods whenever possible can improve your health, mood and overall readiness. How Do I Pick Whole Foods? Do most of your food shopping along the perimeter of the grocery store Avoid items with artificial flavorings, preservatives and sweeteners Reach for canned items with “low sodium” or “no sodium added” on their labels Ensure canned fruit is packaged in 100% juice instead of a syrup mixture Look for the word “whole” in the first or second ingredient of grain products Select food items that are lower in saturated fat, added sugar and sodium How Can I Build Nutritious Meals? Fruits & Vegetables | Grains | Fats & Protein Eat the Rainbow with Fruits and Vegetables Get creative by adding various fruits and vegetables to your meals. All fruits and vegetables contain a unique combination of vitamins and minerals that boost your capabilities as a Warfighter. Eating fruits and vegetables can improve energy levels and cognitive function while lowering your risk for chronic disease and injury. They are also low-calorie, yet filling, which may support healthy weight management. 2 servings of fruit, 3 servings of vegetables One serving is equal to: ½ cup dried fruit 1 cup raw fruit 1 cup raw or cooked vegetables 2 cups leafy greens How Can I Boost My Fruit and Vegetable Intake? Add extra vegetables to soups, stews and curries Swap out chips for carrot or celery sticks Choose vegetables as a pizza topping Sub a lettuce wrap in place of your sandwich bun Mix vegetables into an omelet, salad or casserole Add fruit to your oatmeal, cereal or yogurt Make smoothies with fresh or frozen fruit Keep ready-to-eat fruits and vegetables on hand and easily reachable Bulk Up with Protein and Healthy Fats Strive to include high-quality protein foods in every meal. Eat a variety of protein options, with healthy choices available from both animal and plant sources. When trying to meet your protein goals, always prioritize whole foods over dietary supplements to optimize nutritional benefit. Most Warfighters are able to meet their protein needs without using supplements. Learn more about protein sources and recommended intake. 3 to 4 servings One serving is equal to: 3 oz of cooked meat, poultry, seafood 1 egg ½ cup of beans, peas lentils 1 oz nuts or seeds 2 tbsp peanut butter 3 oz soy A balanced eating plan also contains healthy fats. They are found in animal-based proteins and full-fat dairy products, and can also be found in plants like avocados, olives, nuts and seeds. When cooking, use nontropical vegetable oils or butter as a good source of fat. Be mindful of how much added fat is used to maintain your desired calorie goal at meals. Learn more about the different types of fat. Go for Whole Grains Choose whole grains over refined carbohydrates whenever possible. Whole grains are rich in fiber and have more nutrients than refined grains, which are often highly processed. Many refined grains are enriched, which means some important nutrients were removed, then added back. If you see the word “enriched” on a food label, that item isn’t a whole grain. Always look for the word “whole” listed within the first couple ingredients of bread, pasta, flour, cereal, oatmeal and crackers. 4.5 servings One serving is equal to: ½ cup of cooked oats, brown rice, quinoa ½ cup cooked pasta 1 slice of bread 1 tortilla Maintaining your readiness is key to your role as a Warfighter. Following a healthy eating plan can boost your health and performance, during and after your military career. Choose real, whole foods that can help you meet your goals. Remember to match your intake with your calorie needs, stay hydrated and include regular physical activity. Additional ResourcesUSDA - “Real Food Starts Here”ReferencesMaryland Department of Aging - “20 Ways to Enjoy More Fruits and Vegetables”NYC Health - “Whole Foods”USDA - “Daily Servings by Calorie Level”USDA - “Dietary Guidelines for Americans”USDA - “Real Food Starts Here”
