Making Sense of the New Nutrition Guidelines: An Evidence-Based Guide to What You Should Actually Eat

If you have been following the news lately, you might have heard about the new American dietary guidelines released in January 2026. There has been a lot of confusion and controversy around these recommendations. Some are calling it a “reset” of nutrition policy, while others are concerned that it conflicts with decades of scientific research. So what should you actually believe? And more importantly, what should you eat?

As family physicians at Rexdale Medical Centre who have been helping our patients improve their health through nutrition and exercise for decades, we want to help you understand what the science actually says and give you practical, evidence-based advice you can trust.

What is the Controversy About?

The new American guidelines have promoted steak, whole milk, and butter much more prominently than previous versions. They have also moved whole grains to a smaller section of the food pyramid. This is a sharp turn from decades of advice telling people to limit red meat and full-fat dairy products.

Here is what makes this particularly concerning: Unlike previous guidelines that went through years of transparent review by independent nutrition scientists, these new guidelines were developed quickly and in secret. Several of the expert reviewers disclosed they had received funding from the meat and dairy industries. This raises serious questions about whether these recommendations are based on the best science or on other interests.

The bottom line: Just because these are official guidelines does not mean they represent the best science. Let us look at what the research actually shows.

The Big Picture: What Really Matters for Healthy Eating

Before we dive into specific foods, let us talk about the overall eating patterns that research consistently shows lead to better health. Multiple large studies involving hundreds of thousands of people have found that certain dietary patterns are associated with:

30-40% lower risk of heart disease
20-30% lower risk of diabetes
30-50% greater chance of healthy aging (staying free of major chronic diseases and maintaining good physical and mental function)
Lower risk of certain cancers
Better brain health and lower dementia risk

These patterns share some common themes: they are rich in vegetables, fruits, whole grains, legumes (beans and lentils), nuts, and fish. They limit processed foods, added sugars, and excessive amounts of red and processed meats. The three most well-researched patterns are:

Mediterranean Diet: High in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish. Moderate amounts of poultry, eggs, and dairy. Low in red meat and sweets.
DASH Diet (Dietary Approaches to Stop Hypertension): High in fruits (5 servings/day), vegetables (4 servings/day), and low-fat dairy. Low in saturated fat, sodium, and sweets. Originally designed to lower blood pressure, but has benefits for overall health.
MIND Diet: Combines Mediterranean and DASH features with a special focus on brain health. Emphasizes berries and leafy greens in particular.

All of these patterns can be adapted to your personal preferences and cultural background. You do not have to eat exactly like someone from Greece to get the benefits of a Mediterranean-style diet!

Breaking Down Each Food Group

Now let us get specific about what the evidence says about each major food group:

Vegetables and Fruits

What the Evidence Says: This is where there is universal agreement. Eating more vegetables and fruits is consistently linked to better health outcomes. Studies show that increasing your intake of non-starchy vegetables and fruits is associated with less weight gain over time and better overall health.

What You Should Do:

Aim for at least 5 servings per day total (a serving is about 1 cup of raw vegetables or 1/2 cup cooked)
Focus on variety – different colors provide different beneficial nutrients
Emphasize non-starchy vegetables like leafy greens, broccoli, peppers, carrots, and tomatoes
Include fruits, especially berries which are particularly good for brain health
Both fresh and frozen are great – frozen can actually be more nutritious than fresh produce that has been sitting around for weeks

Whole Grains

The Controversy: The new guidelines have downplayed whole grains, but the written recommendations still say to “prioritize” them at 2-4 servings per day.

What the Evidence Says: The science is very clear. Eating whole grains is linked to reduced risks of heart disease, early death, obesity, type 2 diabetes, and colorectal cancer. When people increase their whole grain intake, they tend to gain less weight over time. In contrast, increasing refined grains (like white bread and white rice) is associated with weight gain.

What You Should Do:

Aim for 2-4 servings per day (one serving = 1/2 cup cooked grains or 1 slice whole grain bread)
Choose truly whole grains: oatmeal, brown rice, quinoa, whole wheat bread (check the ingredient list – “whole wheat flour” or “whole grain” should be first)
Replace refined grains (white bread, white rice, regular pasta) with whole grain versions when possible
Do not be fooled by “multigrain” or “wheat bread” – these are often just refined grains with coloring

Protein: Meat, Fish, Beans, and Alternatives

The Controversy: The new guidelines prominently feature red meat (beef, pork, lamb). They also recommend very high protein intake – 1.2 to 1.6 grams per kilogram of body weight per day, which is 50-100% more than traditional recommendations.

What the Evidence Says:

On Red Meat: Decades of research involving hundreds of thousands of people show that higher consumption of red and processed meats is linked to increased risks of heart disease, type 2 diabetes, and certain cancers. A study following nearly 1 million people found that those eating the most red meat had significantly worse health outcomes over time.

On Protein Amounts: Most people already eat more than enough protein. The evidence for very high protein intake helping with weight loss is mixed at best. However, protein needs do increase as we age, and getting adequate protein (especially spread throughout the day) is crucial for maintaining muscle mass in older adults.

On Fish: Eating fish, especially fatty fish like salmon, is consistently associated with better health outcomes. Fish provides high-quality protein and omega-3 fatty acids that benefit heart and brain health.

On Plant Proteins: Plant-based diets (including legumes, nuts, seeds, and soy) are associated with lower risks of heart disease, diabetes, and cancer. While animal proteins may have some advantages for muscle building in older adults, you can meet your protein needs with either animal or plant sources (or a combination).

What You Should Do:

Prioritize fish, poultry, beans, lentils, nuts, and seeds as your main protein sources
Aim for fish at least 2 times per week (especially fatty fish like salmon, mackerel, or sardines)
Include plant proteins regularly: beans, lentils, chickpeas, tofu, nuts, and seeds
If you eat red meat, limit it to once or twice per week and choose lean cuts
Avoid or minimize processed meats (bacon, sausage, deli meats, hot dogs)
For most adults: aim for about 0.8-1.0 g per kg body weight (a 70 kg person needs about 56-70g per day)
For adults over 65: aim for 1.2-1.6 g per kg body weight spread across your meals to help maintain muscle mass

Dairy Products

The Controversy: The new guidelines promote whole milk, cheese, and full-fat yogurt.

What the Evidence Says: The research on full-fat versus low-fat dairy is mixed. Some studies suggest full-fat dairy is not as harmful as once thought, but there is little evidence it is actually better than low-fat options. Full-fat dairy does contain more calories and saturated fat, which can raise cholesterol levels in many people.

It is also important to know that you do not need to drink milk or eat dairy to be healthy. You can get calcium, protein, and vitamin D from other foods and fortified plant-based alternatives.

What You Should Do:

If you tolerate and enjoy dairy, include 2-3 servings per day (1 serving = 1 cup milk or yogurt, or 1.5 oz cheese)
Choose low-fat or fat-free versions if you are trying to manage your weight or cholesterol
Greek yogurt is an excellent choice – high in protein and beneficial for gut health
If you are lactose intolerant or choose not to eat dairy, fortified soy milk is nutritionally very similar to cow’s milk
You can also get calcium from leafy greens, tofu, sardines, and fortified plant milks

Fats and Oils

The Controversy: The new guidelines feature butter prominently and include beef tallow as a cooking fat option. They also do not mention canola oil or other “seed oils,” despite claims these oils are harmful.

What the Evidence Says: The science is very clear: unsaturated fats (found in olive oil, nuts, avocados, and yes, canola oil) are better for heart health than saturated fats (found in butter, lard, beef tallow, and other animal fats). Research consistently shows that replacing saturated fats with unsaturated fats lowers cholesterol and reduces heart disease risk. The American Heart Association specifically recommends limiting butter, lard, and tallow, which are linked to increased cardiovascular risk.

Despite internet claims, there is no credible evidence that commonly used seed oils (canola, soybean, sunflower) are harmful. In fact, they are good sources of essential fatty acids that your body needs.

What You Should Do:

Use olive oil as your primary cooking oil
Canola oil, avocado oil, and other vegetable oils are also good choices for cooking
Include nuts, seeds, avocados, and fatty fish for healthy fats
Limit butter, lard, beef tallow, and other sources of saturated fat
Avoid trans fats completely (found in some processed foods – check ingredient lists for “partially hydrogenated oils”)

Ultra-Processed Foods

What Are They? Ultra-processed foods are products made mostly from substances extracted from foods or created in labs, with many additives. Examples include soft drinks, packaged snacks, instant noodles, frozen dinners, candy, most breakfast cereals, energy bars, and many packaged baked goods.

What the Evidence Says: This is one of the most important findings in nutrition research over the past decade. Studies involving hundreds of thousands of people show that eating more ultra-processed foods is strongly linked to:

Weight gain and obesity
Higher risk of heart disease, stroke, and high blood pressure
Increased risk of type 2 diabetes
Higher cancer risk
Depression and mental health problems
Earlier death from all causes

One groundbreaking study by the US National Institutes of Health found that when people ate ultra-processed foods, they consumed about 500 more calories per day and gained weight, compared to when they ate unprocessed foods – even though both diets had the same amounts of calories, sugar, fat, and fiber on paper. This suggests there is something about how these foods are made that makes us overeat.

What You Should Do:

Minimize ultra-processed foods as much as possible
Focus on whole or minimally processed foods: fresh fruits and vegetables, whole grains, beans, nuts, eggs, plain yogurt, fresh or frozen meat and fish
When shopping, read ingredient lists – if it has many ingredients you do not recognize or cannot pronounce, it is likely ultra-processed
Cook at home more often
Do not aim for perfection – occasional treats are fine, but they should not be a major part of your daily diet

Added Sugars and Sugary Drinks

What the Evidence Says: This is another area of strong scientific agreement. Sugary drinks (sodas, sports drinks, energy drinks, sweetened coffees and teas) and foods high in added sugars are clearly linked to weight gain, tooth decay, diabetes, and heart disease. The new guidelines do recommend avoiding sugary drinks for everyone, which is correct.

What You Should Do:

Avoid sugary drinks entirely if possible
Drink water, unsweetened tea, or sparkling water instead
Limit added sugars to less than 10% of your daily calories (for a 2000 calorie diet, that is about 50 grams or 12 teaspoons)
Watch out for hidden sugars in condiments, sauces, and “healthy” foods like granola and flavored yogurt
Natural sugars in whole fruits are fine – the fiber and nutrients in fruit make it completely different from added sugars

Alcohol

What the Guidelines Say: The new guidelines recommend consuming less alcohol for better overall health, and state that some people should avoid alcohol completely.

What the Evidence Says: This is an area where the science has evolved significantly in recent years, and the guidance has changed. Earlier research suggested that moderate drinking (especially red wine) might be good for heart health. However, newer, higher-quality studies have shown that any amount of alcohol consumption carries some health risks.

Recent research shows that alcohol consumption is linked to increased risks of several cancers (including breast, colon, and liver cancer), high blood pressure, heart disease, liver disease, and mental health problems. Even light drinking (1 drink per day or less) carries some risk, though the risk increases substantially with higher amounts.

In 2023, Canada released updated guidance stating that no amount of alcohol is completely safe, and that health risks increase with the amount consumed. The evidence is now clear: when it comes to alcohol and health, less is better.

What You Should Do:

If you do not drink alcohol, do not start – there are no health benefits that outweigh the risks
If you choose to drink, limit your intake as much as possible – less is better for your health
Be aware that even moderate drinking carries some risk
Certain people should avoid alcohol completely:

Anyone who is pregnant or trying to become pregnant
People taking medications that interact with alcohol
People with certain medical conditions (liver disease, certain heart conditions, history of alcohol use disorder)
Anyone recovering from alcohol use disorder
People who plan to drive or operate machinery
If you are concerned about your alcohol use or want to reduce your drinking, talk with your family doctor – there are effective strategies and supports available

The Bottom Line: While occasional social drinking is a personal choice many adults make, it is important to understand that alcohol is not a health food. The old idea that moderate drinking is good for your heart has been disproven. When making decisions about alcohol, weigh the social enjoyment against the health risks, and know that from a pure health standpoint, less is always better.

Putting It All Together: Your Healthy Eating Plan

Here is a simple way to think about building healthy meals, based on the strongest evidence:

Fill Half Your Plate with Vegetables and Fruits

Emphasize vegetables, especially non-starchy ones
Include a variety of colors

A Quarter of Your Plate: Whole Grains

Brown rice, quinoa, whole wheat pasta, oats
Or starchy vegetables like sweet potatoes

A Quarter of Your Plate: Protein

Prioritize fish, poultry, beans, lentils, tofu, eggs
Limit red meat to once or twice per week

Healthy Fats

Use olive oil for cooking
Include nuts, seeds, and avocados
Eat fatty fish twice a week

What to Minimize:

Ultra-processed foods
Sugary drinks
Processed meats
Added sugars and salt
Refined grains

Special Considerations for Older Adults (65+)

If you are over 65, pay special attention to protein. As we age, our bodies become less efficient at using protein to build and maintain muscle. This can lead to muscle loss, weakness, and increased risk of falls and disability. Here is what you should do:

Aim for 1.2-1.6 grams of protein per kilogram of body weight per day (for a 70 kg person, that is 84-112 grams daily)
Spread your protein throughout the day – aim for 25-30 grams at each meal
Include high-quality protein sources: fish, poultry, eggs, dairy, beans, tofu
Combine adequate protein with resistance training (strength exercises) at least 2 times per week to maintain muscle mass and strength
Consider vitamin D supplementation (1000-2000 IU daily) – most older Canadians are deficient, especially in winter

The Bottom Line

The new American dietary guidelines have caused confusion, but the actual science about healthy eating has not changed. We have decades of solid evidence showing that:

A diet rich in vegetables, fruits, whole grains, legumes, nuts, and fish promotes good health
Limiting ultra-processed foods, sugary drinks, and excessive red meat reduces disease risk
The Mediterranean and DASH dietary patterns consistently show health benefits
Older adults need adequate protein (1.2-1.6 g/kg/day) spread throughout the day

Do not let the controversy stress you out. Focus on the basics: eat more whole foods, less processed stuff, plenty of vegetables, and stay active. You do not need to be perfect – small, sustainable changes add up over time.

If you have specific health concerns or questions about what is right for your individual situation, talk with your family doctor or ask for a referral to a registered dietitian.

Where to Learn More (Trusted Resources)

For evidence-based nutrition information, these organizations provide reliable guidance:

Harvard T.H. Chan School of Public Health Nutrition Source
American Heart Association
Academy of Nutrition and Dietetics
Center for Science in the Public Interest
Dietitians of Canada
Canada’s Food Guide (2019)

Remember: Nutrition science is not about following the latest trend or celebrity recommendation. It is about following the weight of evidence from thousands of studies involving millions of people. That evidence is clear – and it has not changed just because of one controversial set of guidelines.

Eat well, stay active, and be kind to yourself. Your health is a long-term journey, not a quick fix.