Key points of the ‘real food’ policy
Prioritize protein at every meal. Choose a variety of protein foods such as eggs, poultry, and red meat. Plant-based options include beans, legumes and seeds.
Include full-fat dairy in your diet. In addition to providing protein, dairy contains healthy fats, vitamins, and minerals.
Prioritize fiber-rich whole grains. Foods such as oats, brown rice, and whole wheat offer more fiber, vitamins, and minerals than refined grains.
Limit highly processed foods. Focus on nutrient-dense food options and home-prepared meals.
Eat the right amount for you. Calorie needs vary by age, sex, height, weight, and level of physical activity, so portion sizes should match your individual needs.
Source: U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2025–2030
