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The Field Guide · Featured entry

The New Guidelines in Five Minutes

The 2025–2030 update fits on ten pages — the shortest Dietary Guidelines ever printed. What actually changed: the protein target nearly doubled, whole milk came back, and ultra-processed food got named directly for the first time.

Five minutes' reading

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Topics

A balanced bowl of vegetables, grains and protein

The New Guidelines in Five Minutes

№ 01 · Jul 7, 2026
A shared dinner table set with plated meals

What Is the Upside-Down Food Pyramid?

№ 02

Sliced steak resting on a wooden board

How Much Protein Do You Actually Need?

№ 03

Produce shelves in a grocery store

Spotting Ultra-Processed Food

№ 04 · Jul 7, 2026
Bowl of granola, berries and full-fat Greek yogurt

Full-Fat Dairy Is Back: What Changed and Why

№ 05

Loaves of whole-grain bread

Whole Grains vs. Refined Grains: Reading the Label

№ 06

Prepped meals stored in glass containers

How to Get 30 Grams of Protein at Breakfast

№ 07

Fresh vegetables and herbs on a cutting board

A Grocery List Built on the New Food Pyramid

№ 08

A home kitchen mid-cook

The 10-Gram Rule: What 2 Teaspoons of Sugar Looks Like

№ 09

Official documents

The two federal source files behind everything in this guide, published at realfood.gov.

PDF

Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services & U.S. Department of Agriculture · January 2026

The guidelines themselves — the pyramid, the pillars, and the daily servings.

Open the PDF PDF

The Scientific Foundation for the Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services & U.S. Department of Agriculture · 2025

The evidence review the guidelines were built on — the long version, with citations.

Open the PDF

Outside resources

Articles from outside Tornado Diet — each link opens on the publisher's own site.

Grilled lamb chops and beef skewers on a board with sauces

Advantages of Grass Fed Beef

Bastrop Cattle Company · May 2020 (opens in a new tab)
Grill-marked beef resting on a wooden board with sliced tomatoes

5 Easy Tips for Cooking Grass-Fed Beef

Bastrop Cattle Company · Aug 2020 (opens in a new tab)
Beef searing in a skillet as salt is scattered over it

How to Cook Grass Fed Beef

Bastrop Cattle Company · Feb 2024 (opens in a new tab)

The Field Guide is general information and home cooking, not medical or nutrition advice, and Tornado Diet is an independent recipe brand with no affiliation to any government agency.

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