The Nanny Police Are Back
Finally.
The "Nanny Police" in Big Government just realized what I've been telling you for more than a decade...
Highly processed and sugary foods are killing us.
Last week, the government dropped the new Dietary Guidelines for Americans. These guidelines get an overhaul every five years. And for the first time ever, they've put a cap on the amount of added sugar you should eat (it's 10 grams per meal) while coming down hard on ultra-processed foods.
The new food pyramid flips the script nutritionally – and visually, too... The inverted pyramid massively emphasizes whole proteins, full-fat dairy, and healthy fats, with whole grains at the bottom.
Here's a rundown of the rest of the key features. The guidelines suggest you go for...
- Whole and minimally processed foods while limiting highly processed foods, refined carbohydrates, and added sugars
- 1.2 to 1.6 grams of protein per kilogram of body weight per day
- Three servings per day of dairy
- Three servings per day of vegetables
- Two to four servings per day of whole grains
- Two servings per day of fruit
- High-fiber foods and fermented foods to support a healthy microbiome
- Plenty of water (still or sparkling) and unsweetened beverages
As your health advocate, I'm here to give my take on the new recommendations...
As I said, the best part is the explicit attack on processed junk... "No amount of added sugar" is recommended for a healthy diet. That's a gigantic shift.
Longtime readers know that I've long said that sugar is one of the "white killers." Namely, it spikes your levels of insulin, which, if repeated over time, will tell your body to store fat and stiffen and damage blood vessels. So the current administration's official declaration of war on sugar and "Frankenfoods" is a win for public health.
However, the new rules gave me a bit of whiplash...
The guidelines still say to limit saturated fat to less than 10% of your daily calories – advice that hasn't changed in years.
But at the same time, we've got super-saturated-fat-laden foods – like red meat, full-fat milk, butter, and even beef tallow – sitting at the top of the list. It's like telling someone to go for a swim but not to get wet.
What's more, foods like red meat and full-fat dairy form a large portion of the pyramid... which almost seems to imply that saturated and monounsaturated fatty acids should be essential to your diet.
For instance, the guidelines also say: Prioritize oils with essential fatty acids, such as olive oil.
That's good.
But the next sentence?
Other options can include butter or beef tallow.
That's confusing. Because truly essential fatty acids (meaning ones our bodies can't make) primarily come from plants and fish, not from... beef tallow.
And get this... The origin of the guidelines might not have been exactly on the neutral side of things.
According to the New York Times, guideline writers relied on scientific evidence from folks with ties to Big Meat and Big Dairy. Specifically, these folks had financial ties to or worked for groups like the National Cattlemen's Beef Association, National Pork Board, and National Dairy Council, for example. Oh, and don't forget the "co-creator of a high-protein meal replacement product."
Altogether, it's a mixed bag. Here's how to navigate the new terrain without tripping and falling for industry "hype"...
- Make the "no processed foods" rule the priority. I like this one the most – it's the most scientifically sound part of the update. If it comes in a shiny, crinkly bag and has a laundry list of unrecognizable, hard-to-pronounce ingredients, skip it.
- Be wise about fat. You don't need to fear all fatty foods as we used to (like butter), but don't make it your main food group. Stick to healthy fats – the kind I've always recommended – like olive oil, wild-caught fish, and avocado.
- Careful with the dairy. Despite common belief, dairy alone doesn't keep your bones strong and healthy. That's why I recommend getting calcium and other essential ingredients that promote bone health from a variety of sources, including cheese, yogurt, fortified orange juice, leafy greens, and fish.
And if you're one of the 70% of folks in the world with lactose intolerance, definitely sidestep this recommendation.
What do you think about the new dietary guidelines? Share your thoughts: feedback@healthandwealthbulletin.com.
P.S. Despite seeing protein in almost everything – from beverages to chips and even breakfast cereals – at least a third of older Americans aren't getting enough protein. I recently covered this topic in Retirement Millionaire and shared my top tips for getting enough protein without throwing away your money on processed "protein" products.
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Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
January 13, 2026