Food for Thought
Last month, the United States updated its 2025 – 2030 Dietary Guidelines for Americans (see document). The guidelines, developed by a scientific advisory committee, provide a framework for healthy eating based on the latest science. These guidelines help healthcare providers advise patients and provide general population guidance for healthy eating patterns.
Whilst these guidelines are written for the US population, the principles are just as relevant to other developed countries, including the UK population.
What Do the Guidelines Emphasise?
The message is simple: prioritise nutrient-dense foods, in particular quality whole or real foods, and dramatically reduce ultra-processed foods. This is particularly important for older people, as calorie needs often decline with age (linked to being less active), appetite also diminishes, and nutrient absorption is reduced. As a result, nutrient-dense foods are even more important for protein, vitamin B12, vitamin D and calcium.
I’m delighted that the guidelines reflect the messages of my blog, Upgrade your nutrition with L-power for better longevity.
In particular, the protein goal has significantly increased from 0.8g to 1.2 to 1.6g per kg of body weight per day. For older people this is to preserve muscle mass and prevent sarcopenia.
In summary, the guidelines are clear. Determine the calories that are right for you, which will depend on age, sex, weight and level of activity, prioritise high-quality protein, eat a range of colourful vegetables and fruit, focus on whole grains, significantly reduce refined carbs, consume less alcohol, dramatically reduce highly processed foods and cut out all added sugars.
The quantity of fats remains at 10% of calories, but the emphasis has switched to full-fat dairy with no added sugars, rather than low-fat dairy.
Public Health Context
The challenge in the US is significant, to quote the state of health, “America is sick, the data is clear”: 50% of Americans have prediabetes or diabetes, 75% of adults have one chronic condition and 90% of healthcare spending is on chronic diseases linked to diet and lifestyle – see https://realfood.gov/
Comparison with the UK
In the UK, the Eatwell Guide from Public Health England was launched ten years ago, in March 2016.
This provides a good image of a typical plate over a week. Whilst its emphasis on fruit and vegetables is relevant today, the visual dominance of wholegrain or high fibre starchy carbohydrates can be challenged, given the high levels of calories and sugars. A significant omission is that it does not explicitly mention avoiding ultra-processed foods, nor the importance of higher protein needs for older adults.
The Takeaway
The key takeaway is simple: eat real food. Everyone should review their nutrition to increase real foods, prioritise proteins, reduce alcohol, dramatically reduce processed foods and cut out added sugars.
Of course, nutrition is just one part of healthy living, which must also include physical and mental exercise, quality sleep, stress management and social connectivity.
