Top Diets from US News click links below
My Two Top Picks are the Mediterranean and Dash Diets, but all are good
Click Links below for the Following Topics
Learn how your coaches eat by going to this link.
Learn diet tips for fat loss by going to this link. Trainer's Diet Tips for Fat Loss
Learn what to eat before exercise and after by going to this link. Diet Tips before and after exercise.
Learn how to survive the Holiday Food Madness.
Past Nutrition Talks PDFs that you might find helpful
Learn what a healthy plate looks like by going to this link. Harvard Healthy
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A Healthy Diet is key to good health and physical performance. Please see the Harvard Healthy Plate (see link) to learn how to make a proper plate. I would suggest reading over our educational booklet, which is being updated regularly, or watch our video on nutrition (see Nutrition 101). Learn more about best diets below. I highly recommend the Mediterannean, MIND, and Dash Diets for most people. Always consult with your doctor or health care provider before making any drastic changes to your diet.
New Dietary Guidelines for Americans-What is new 2025-2026!
What’s New in the 2026–2030 Dietary Guidelines for Americans (DGAs)
As a health coach, I wanted to review the latest updates in the Dietary Guidelines for Americans (DGAs) for 2026–2030. While the headlines focus on saturated fat (see my previous article), there are several important shifts that go beyond fat, including protein, food quality, and real-food emphasis.
🥩 Protein: A Clearer Target
The DGAs now emphasize higher protein intake across the day to support muscle, metabolism, and overall health.
Recommended range: 1.2–1.6 grams per kilogram of body weight (~0.54–0.73 grams per pound) from the previous 8 grams per kg body weight
Less extreme than popular recommendations of 1–2 grams per pound that some advocate
As a practical limit, I recommend protein should not exceed ~22% of total daily calories
Takeaway: Include protein at every meal from both plant and animal sources, but keep it moderate—enough to support muscle and satiety without excess.
🧀 Saturated Fat: Same Limit, Better Context
The DGAs maintain the 10% of total daily calories cap for saturated fat (about 20 grams on a 2,000-calorie diet).
What has changed is how saturated fat is discussed:
Context matters more than a strict number
Whole-food sources (full-fat dairy, meats, eggs, seafood) are differentiated from ultra-processed foods
Fermented foods such as yogurt and kefir are highlighted for gut health
The focus is on dietary patterns, not fear of fat in isolation
My perspective: Saturated fat from whole, nutrient-dense foods is fine in moderation. Avoid processed meats and highly refined foods. Quality, context, and balance matter more than elimination.
🥦 Plants First: The Foundation
Vegetables, fruits, beans, and whole grains remain the foundation of a healthy eating pattern. Diets rich in plants support heart health, metabolic health, and longevity.
Practical framing: Build your plate around plants first, then layer in protein and fats.
🥑 Healthy Fats: Expanded—but Still Prioritized
The 2026 DGAs now explicitly include surprisingly butter and beef tallow as acceptable fats, alongside traditional sources like olive oil, nuts, seeds, avocado, and fatty fish.
My perspective: While butter and beef tallow are now included, I still recommend using them intentionally and sparingly, not as default daily cooking fats. Unsaturated fats should remain the primary fat source for most meals, with saturated fats used in moderation and within the 10% cap.
🍶 Fermented Foods: Microbiome Support
Foods such as yogurt, kefir, and other fermented dairy are specifically highlighted for supporting the gut microbiome, digestion, and metabolic health. These foods can complement protein intake and improve overall dietary quality.
🍫 Smart Treats, Not Daily Staples
Small amounts of dark chocolate are viewed more favorably than high-sugar desserts due to their polyphenol content. Treats should be enjoyed mindfully and occasionally—not eliminated, but not routine.
🔄 Replacement Matters
Research leading into 2026 reinforces that the health impact of saturated fat depends on what replaces it:
Replacing saturated fat with unsaturated fats or fiber-rich whole grains improves heart health
Replacing it with refined carbohydrates or added sugars worsens outcomes
🍷 Alcohol: The DGAs continue to emphasize that less is better—if consumed at all, alcohol should be limited, occasional, and never viewed as a health-promoting behavior.
🧂 Sodium: Source Matters More Than the Shaker
Sodium remains a concern, but the guidance increasingly emphasizes reducing processed and packaged food sourcesrather than eliminating salt from home-cooked meals.
🌍 Flexibility & Personalization
The DGAs place greater emphasis on flexibility across cultures, preferences, and metabolic needs. The goal is sustainable, real-world eating patterns—not a one-size-fits-all diet.
