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FitTips for One and All - Vol. XXIV, No. 2
FitTips for One and All
Volume XXIV, Number 2
2026
Presented by
Fitness for One and All
Director: Gary F. Zeolla
In This Issue
Comparing and Contrasting the Old and the New Dietary Guidelines for Americans
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Second Edition
A Comprehensive Guide to Bible and Science Based Nutrition
Newsletter News
Even though it should be solemn and celebratory, Holy Week was a very busy and rough week for me, as was the following week. As a result, I was barely able to keep up with normal daily activities let alone write this newsletter. But things are getting back to normal, and I still wanted to publish this issue as it is an important subject, so here it is rather late.
Comparing and Contrasting the Old and the New Dietary Guidelines for Americans
(2020-25 vs. 2025-30)
On Wednesday, January, 7 2026:
Health Secretary Robert F. Kennedy Jr. and Agriculture Secretary Brooke Rollins issued the 2025-2030 U.S. Dietary Guidelines for Americans, which offer updated recommendations for a healthy diet and provide the foundation for federal nutrition programs and policies. They come as Kennedy has for months stressed overhauling the U.S. food supply as part of his Make America Healthy Again agenda” (AP. New).
The new 2025-30 Guidelines themselves are just ten pages long, much shorter than the 164 pages of the 2020-2025 Guidelines. Links to both of these documents are in the References. With being so short, the reading of the new Guidelines themselves is highly recommended.
In this article, I will explore the significant differences between the new Guidelines and the 2020-25 Guidelines. I will focus on adults of the general population. Children and adults with special conditions (including pregnancy and lactation) would be a different discussion and are out of my realm of expertise.
Saturated Fat and Seed Oils
At the January press conference, RFK Jr. said the new Guidelines, “Stop the war on saturated fat.” However, the new Guidelines themselves have the following, “In general, saturated fat consumption should not exceed 10% of total daily calories. Significantly limiting highly processed foods will help meet this goal.” (p. 3). This is the same recommendation as seen in the 2020-25 Guidelines, “For those 2 years and older, intake of saturated fat should be limited to less than 10 percent of calories per day …” (p. 44). However, where the difference comes in is with the second half of that sentence, “by replacing them with unsaturated fats, particularly polyunsaturated fats.”
What the 2020-25 Guidelines recommended was, “Cook and purchase products made with oils higher in polyunsaturated and monounsaturated fat (e.g., canola, corn, olive, peanut, safflower, soybean, and sunflower) rather than butter, shortening, or coconut or palm oils” (p.44). But the 2025-30 Guidelines say, “When cooking with or adding fats to meals, prioritize oils with essential fatty acids, such as olive oil. Other options can include butter or beef tallow” (p. 3; all bolding added).
Thus, both Guidelines recommend olive oil, and most nutrition experts accept that olive oil is a healthy oil due to its high monounsaturated fat content. But the Guidelines disagree as to whether other added fats should be polyunsaturated or saturated.
Butter is the most-widely used added saturated fat. The 2020-25 Guidelines says to avoid it while the new Guidelines say to use it. And it with such a recommendation that the new Guidelines have come under fire. And the recommendation for beef tallow really has some health experts upset. However, those complaints miss that again, the new Guidelines still recommend less than 10% of calories come from saturated fat. Basically, what the new Guidelines is recommending is that the bulk of fat intake should come from naturally occurring fats rather than added fats.
The new Guidelines begin, “The message is simple: eat real food” (p. 1). And many “real foods” contain fat. “Healthy fats are plentiful in many whole foods, such as meats, poultry, eggs, omega-3–rich seafood, nuts, seeds, full-fat dairy, olives, and avocados (p. 3).
Meanwhile, the old Guidelines allotted for the consumption of processed foods, so much of the fat content came from added seed oils. Those Guidelines also recommended cooking with seed oils, “Cooking with oils higher in polyunsaturated and monounsaturated fat (e.g., canola, corn, olive, peanut, safflower, soybean, and sunflower) instead of butter also can reduce intakes of saturated fat” (p. 102).
But seed oils are highly processed food items. As such, they are not included in the new Guidelines with its recommendation to eat real food. In other words, butter is a real food as it is only minimally processed, while corn oil is not a real food as it is highly processed. Thus, the new Guidelines focus on the source of the fat, while the old Guidelines focused on the type of fat found in the item regardless of the source.
Grains and Carbohydrates
Grains were at the base of the old food pyramid, with little distinction if those grains were whole or refined. That emphasis on grains was seen in the 2020-25 Guidelines, with only a partial move away from refined grains, “Healthy dietary patterns include whole grains and limit the intake of refined grains. At least half of total grains should be whole grains” (p. 32). It then recommended that at a 2,000-calorie diet level the consumption of six total servings of grains, with an even split of three of those being whole and three being refined (p.96).
Meanwhile, the new Guidelines literally flip the food pyramid upside down so that it is now a food funnel. “Whole Grains” are at the bottom and smallest part of the food funnel, with no recommendation for refined grains whatsoever.
Significantly reduce the consumption of highly processed, refined carbohydrates, such as white bread, ready-to-eat or packaged breakfast options, flour tortillas, and crackers. Whole grains serving goals: 2–4 servings per day, adjusting as needed based on your individual caloric requirements. (p.3; bolding added).
This shift represents what has always been my biggest complaint about previous Dietary Guidelines—an overemphasis on carbohydrates and an allowance for refined grains. It is my belief that an overconsumption of carbohydrates, especially in refined forms, is at the heart of many of the health issues American suffer from, from obesity to diabetes and their various concurring ailments. I have never advocated a low carb diet but a moderate one, and that attitude is more in line with these new Guidelines. Reduce carbs and especially refined carbs but not a low carb diet.
Sodium
The old Dietary Guidelines state:
Sodium is an essential nutrient primarily consumed as salt (sodium chloride). Healthy eating patterns limit sodium to the Chronic Disease Risk Reduction (CDRR) levels defined by the National Academies … 2,300 mg/day for [adult] age groups. The CDRR for sodium was established using evidence of the benefit of reducing sodium intake on cardiovascular risk and hypertension risk…
Only a small proportion of total sodium intake is from sodium inherent in foods or from salt added in home cooking or at the table. Most sodium consumed in the United States comes from salt added during commercial food processing and preparation, including foods prepared at restaurants (p.46).
The new Dietary Guidelines state:
Sodium and electrolytes are essential for hydration. The general population, ages 14 and above, should consume less than 2,300 mg per day of sodium….
Highly active individuals may benefit from increased sodium intake to offset sweat losses… Highly processed foods that are high in sodium should be avoided (p.5).
Thus, the recommendations of both the old and new Guidelines are identical when it comes to sodium. And they both recognize that the bulk of sodium in the American diet comes from processed foods rather than salt added at the table. But in a way, I was surprised the new Guidelines even mentioned sodium, as if you follow the recommendation to avoid highly processed foods, your sodium intake will invariably be below the recommended amount.
Added Sugars
The 2020-25 Guidelines state:
A healthy dietary pattern limits added sugars to less than 10 percent of calories per day. …
When added sugars in foods and beverages exceed 10 percent of calories, a healthy dietary pattern within calories limits is very difficult to achieve (p.41).
The 2025-30 Guidelines state:
While no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet, one meal should contain no more than 10 grams of added sugars….
Some foods and drinks, such as fruits and plain milk, have naturally occurring sugars. The sugars in these foods are not considered added sugars (p. 4).
Thus, both Guidelines put a limit on added sugars but in differing ways. The old Guidelines looked at it from a percentage of a day’s total calories while the new Guidelines look at it from the number of grams in one meal.
The old Guidelines are correct that if you consume more than 10% of your total calories from added sugars it will be difficult to consume sufficient nutrient dense foods to meet nutrient needs. And that is an important issue and good reason to limit overall added sugar consumption.
However, a greater issue is the blood sugar response of consuming a lot of sugar at once. If you consume that 10% of calories at one sitting, you will see a significant spike then crash in your blood sugar. It is that spiking then crashing of blood sugar that contributes to weight gain and the development of diabetes and other metabolic problems.
To put it another way, eating one cookie as a dessert after a meal of real foods will have little impact on your metabolic health, but eating three cookies at once by themselves will have a significant negative impact. Thus, limiting added sugar intake in a given meal to less than 10 grams makes sense.
The new Guidelines add the caveat, “Some foods and drinks, such as fruits and plain milk, have naturally occurring sugars. The sugars in these foods are not considered added sugars” (p. 4). That is because such foods do not have a significant impact on blood sugar responses, especially if consumed as part of a meal, though eating several servings of fruit by themselves could. But unlike processed foods with added sugars, these foods also contain many beneficial nutrients.
Dairy
The 2020-25 Guidelines state, “Healthy dietary patterns feature dairy, including fat-free and low-fat (1%) milk, yogurt, and cheese” (p. 33).
The 2025-30 Guidelines state, “When consuming dairy, include full-fat dairy with no added sugars” (p. 2).
Here is a big change that relates back to the different attitude towards saturated fat. And it has the real-world effect of whole milk now being available for school lunches, whereas previously it was banned. But that fits with the idea of the new Guidelines that the bulk of dietary fats should be naturally occurring, and that is the case with whole milk. Fat-free and low-fat milks are processed forms of milk.
Protein Foods
The 2020-25 Guidelines state:
Healthy dietary patterns include a variety of protein foods in nutrient-dense forms. The protein foods group comprises a broad group of foods from both animal and plant sources, and includes several subgroups: meats, poultry, and eggs; seafood; and nuts, seeds, and soy products. As noted previously, beans, peas, and lentils may be considered a part of the protein foods group as well as the vegetable group. Protein also is found in some foods from other food groups, such as dairy. Meats and poultry vary in fat content and include both fresh and processed forms. Most intake of meats and poultry should be from fresh, frozen, or canned, and in lean forms (e.g., chicken breast or ground turkey) versus processed meats (e.g., hot dogs, sausages, ham, luncheon meats) (p.34).
The 2025-30 Guidelines state:
Prioritize Protein Foods at Every Meal
+Prioritize high-quality, nutrient-dense protein foods as part of a healthy dietary pattern.
+Consume a variety of protein foods from animal sources, including eggs, poultry, seafood, and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds, and soy.
+Swap deep-fried cooking methods with baked, broiled, roasted, stir-fried, or grilled cooking methods.
+Consume meat with no or limited added sugars, refined carbohydrates or starches, or chemical additives. If preferred, flavor with salt, spices, and herbs.
+Protein serving goals: 1.2–1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements (p. 2).
These recommendations are similar. Both say to consume protein from a variety of animal and plant sources. The former recommends lower fat forms of animal foods. The latter says to avoid fried foods but makes no mention of the need for lean meat sources. Both of those points relate back to the recommendation of the new Guidelines for fat intake to come from natural sources. The old Guidelines indicate to avoided processed meats. Though not specifically stated, avoiding processed meats would fit with the general idea of the new Guidelines to avoid processed foods.
The biggest differences are the priority the new Guidelines puts on protein foods and the recommendation to “Prioritize Protein Foods at Every Meal.” This again relates back to the issue of blood sugar. Protein helps to moderate the blood sugar response to a meal, so consuming it at every meal will prevent blood sugar spikes and crashes throughout the day.
I’m not sure why the new Guidelines give the protein/ bodyweight recommendation for kilograms. But in pounds, that would be 0.55-0.72 grams of protein per pound of bodyweight.
The old Guidelines do not give protein recommendations based on a per pound basis but on total grams for different ages and each sex. The highest is for adult men at 56 grams. At 150 pounds, that would be just 0.37 grams/ pound. Thus, the new Guidelines are almost double the protein recommendation of the old Guidelines. That reflects its recommendation to prioritize protein.
Fruits and Vegetables
The 2020-25 Guidelines state:
Healthy dietary patterns include a variety of vegetables from all five vegetable subgroups—dark green; red and orange; beans, peas, and lentils; starchy; and other. These include all fresh, frozen, canned, and dried options in cooked or raw forms, including 100% vegetable juices. …
The fruit food group includes whole fruits and 100% fruit juice. Whole fruits include fresh, canned, frozen, and dried forms. Whole fruits can be eaten in various forms, such as cut, sliced, diced, or cubed. At least half of the recommended amount of fruit should come from whole fruit, rather than 100% juice (pp.31,32).
The 2025-30 Guidelines state:
Eat a variety of colorful, nutrient-dense vegetables and fruits.
+ Eat a variety of colorful, nutrient-dense vegetables and fruits.
+ Eat whole vegetables and fruits in their original form. Wash thoroughly prior to eating raw or cooking.
+ Frozen, dried, or canned vegetables or fruits with no or very limited added sugars can also be good options.
+ If preferred, flavor with salt, spices, and herbs.
+ 100% fruit or vegetable juice should be consumed in limited portions or diluted with water (p.3).
Both Guidelines recommend consuming a variety of fruits and vegetables. That is very good. However, there is a big difference in their attitude towards fruit and vegetable juices. The old Guidelines counted juices as servings, while the new Guidelines recommend against their consumption. Here, the new Guidelines are correct in that fruit juice and to a lesser degree vegetable juice can spike blood sugar just as much as foods with high amounts of added sugar.
Ultra-Processed Foods
The 2025-30 Guidelines state:
+ Avoid highly processed packaged, prepared, ready-to-eat, or other foods that are salty or sweet, such as chips, cookies, and candy that have added sugars and sodium (salt). Instead, prioritize nutrient-dense foods and home-prepared meals. When dining out, choose nutrient-dense options.
+ Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.
+ Avoid sugar-sweetened beverages, such as sodas, fruit drinks, and energy drinks (p. 4).
Thus, in the new Guidelines, there is a specific recommendation to avoid processed foods of all types and artificial food ingredients. Meanwhile, the only time the word “processed” is used in the 2020-25 Guidelines is in regard to processed meats. Thus, the main focus of the new Guidelines is not even addressed in the old ones.
Artificial Sweeteners
The 2020-25 Guidelines state:
It should be noted that replacing added sugars with low- and no-calorie sweeteners may reduce calorie intake in the short-term and aid in weight management, yet questions remain about their effectiveness as a long-term weight management strategy. For additional information about high-intensity sweeteners permitted for use in food in the United States, see fda.gov/food/ food-additives-petitions/high-intensity-sweeteners.
That linked to page states:
Six high-intensity sweeteners are FDA-approved as food additives in the United States: saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, and advantame….
Based on the available scientific evidence, the agency has concluded that the high-intensity sweeteners approved by FDA are safe for the general population under certain conditions of use.
The 2025-30 Guidelines state:
+ While no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet, one meal should contain no more than 10 grams of added sugars (p.4).
Thus, the old Guidelines allotted for the use of artificial sweeteners while the new ones do not.
Conclusion
There are some similarities between the 2020-25 Guidelines and the 2025-30 Guidelines, but many more differences. The biggest differences are the new Guidelines recommend the consumption of naturally occurring fats rather than added seed oils, more protein, less carbs (especially less processed carbs), only limited juices, and no artificial sweeteners. But most of all, the new Guidelines encourage the consumption of “real foods” and to avoid processed foods. This is basically what I have been recommending for the past 23 years on the nutrition section of my fitness website and in my nutrition books.
References:
AP. New dietary guidelines urge Americans to avoid processed foods and added sugar (via WTAE).
FDA. High-Intensity Sweeteners.
Reuters. Trump Admin Announces New Dietary Guidelines (via Newsmax).
US Dietary Guidelines for Americans: 2020-25.
US Dietary Guidelines for Americans: 2025-30.
(three books)
Bible-Based Nutrition for Lifelong Health
God-given Foods Eating Plan
For Lifelong Health, Optimization of Hormones, Improved Athletic PerformanceCreationist Diet: Second Edition
A Comprehensive Guide to Bible and Science Based NutritionCreationist Diet: First Edition
Nutrition and God-given Foods According to the BibleScience confirms what Scripture always said about food and healthy eating
New on My Fitness for One and All Website
Below are new articles on my fitness website that have been posted since the last issue of this newsletter was published.
Discussion with My AI Personal Trainer About Choosing a Powerlifting Contest (Differences Between Federations and Other Factors to Consider) is a new two-part article. An AI personal trainer can aid in making fitness and competitive decisions.
Powerlifting Workout Posts and Videos: January to March 2026 (Q1) has been completed with all of my workouts for this time period.
Powerlifting Workout Posts and Videos: April to June 2026 (Q2) will record
my next three months of workouts.
3/28/26
New on My Christian Darkness to Light Website
Below are new articles on my Christian website that have been posted since the last issue of this newsletter was published.
Immigration and the Torah is a new article. How do the Torah’s precepts on immigration apply to today’s debates on this controversial subject?
Vol.
XXIV, No. 2 is a new issue of
Darkness to Light
Newsletter.
3/1/26
New on My Biblical and Constitutional Politics Website
Below are new articles on my politics website that have been posted since the last issue of this newsletter was published.
Iranian Regime Atrocities (Discussions with Meta AI and Gab AI) is a new
two-part article. I am putting together a list of atrocities committed or funded
by the Iranian regime since it took control in 1979. I put that list into Meta
AI then Gab AI. Meta AI downplayed Iran’s role in many of the atrocities and did
not know there is a war occurring! Gab AI gave details on the role of Iran in
each of the atrocities, added additional ones, and knew about the war.
3/5/26
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4/12/26
