New dietary guidelines slash fruit intake but boost protein and fibre

New dietary guidelines have been released, bringing significant changes to daily food recommendations. Experts now advise eating fewer fruits and vegetables while increasing protein and fibre intake. The updates also address sugar, sodium, and alcohol consumption to improve long-term health.

The latest guidelines cut the recommended daily intake of fruits and vegetables nearly in half. Instead of the previous suggestion of up to 8 cups, adults should now aim for less than 4.5 cups per day. At the same time, fibre intake remains important, with adults advised to consume between 22 and 34 grams daily, depending on age and sex.

Protein recommendations have risen, with the new target set at 1.2 to 1.6 grams per kilogram of body weight each day. The guidelines also encourage a diet rich in whole, fibrous, and colorful foods, such as grains, nuts, seeds, and legumes. Healthy fats from sources like seafood, nuts, eggs, and avocado are now emphasized as part of a balanced diet. Sugar and sodium limits remain strict. The American Heart Association advises keeping added sugar below 6% of daily calories—36 grams for men and 26 grams for women. Sodium intake should stay under 2,300 milligrams per day for those aged 14 and older. Alcohol consumption is also addressed, with a recommendation of no more than two drinks daily for men and one for women. The guidelines warn against ultraprocessed foods, which are often high in calories, sugar, and sodium but low in fibre. Research links these foods to serious health risks, including type 2 diabetes, heart disease, obesity, and cognitive decline.

The updated recommendations shift focus toward whole foods while reducing sugar, processed items, and alcohol. Daily protein and fibre targets have increased, but fruit and vegetable portions have been lowered. Health officials aim to help people make better food choices to lower disease risks.