Are You Eating the Right Foods Right Now?
HHS updates recommended dietary guidelines for Americans
Although humble in comparison to other superfoods, like the powerful pomegranate or excellent avocado, beans and legumes pack a powerful nutritional punch. Most Americans could benefit from eating more of them, according to some of the nation's leading food scientists.
It's one of a few recommendations outlined in the recently released Scientific Report of the 2025 Dietary Guidelines Advisory Committee, a U.S. Department of Health and Human Services (HHS) publication that proposes changes to the dietary guidelines for Americans.
"The Dietary Guidelines serve as a roadmap to better health by providing evidence-based recommendations for what to eat and drink. They influence personal health decisions, public health programs and even policy development in schools, workplaces and health care settings," says Lauri Wright, director of nutrition programs and associate professor at the University of South Florida in Tampa. "For example, these guidelines inform meal planning in hospitals and long-term care facilities, shape school lunch programs and guide health care professionals in counseling patients on nutrition."
The HHS updates the guidelines every five years to align with the latest nutrition research. Public and federal government members had a chance to weigh in on the proposed revisions, and the final draft for 2025-2030 will be released later this year.
Here, dieticians share their takes on the committee's suggested changes, which also include prioritizing plant proteins over animal sources and adopting a more inclusive definition of "healthy" eating.
Eat More Beans and Legumes
The committee's main recommendation is that Americans eat more beans, peas and lentils. These foods, which are rich in fiber, antioxidants and protein while low in saturated fat, may help prevent constipation, support healthy cholesterol levels, and stabilize blood sugar levels, says Tracee Yablon-Brenner, a dietician at Holy Name Medical Center in Teaneck, New Jersey.
"They also provide essential vitamins and minerals such as folate, iron, magnesium, potassium and zinc; are sustainable and good for the environment; and are inexpensive and easy to find in most stores," Yablon-Brenner continues.
"Dense bean salads have been trending on social media recently for good reason. They're packed with healthful beans and other delicious flavors."
According to research, people who eat more beans and lentils — staples of acclaimed eating plans like the DASH and Mediterranean diets — tend to be less vulnerable to chronic conditions such as type 2 diabetes, cardiovascular disease, and certain types of cancer.
Even if beans and legumes aren't your usual fare, there are plenty of delicious ways to incorporate them, says Alyssa Pacheco, a dietician at The PCOS Nutritionist Alyssa in Boston.
"Dense bean salads have been trending on social media recently for good reason. They're packed with healthful beans and other delicious flavors that you'll forget you're even eating beans," Pacheco says. "If you're hesitant about eating beans as is, white bean dips are another great way to get beans into your diet. You can spread the dip onto a sandwich for more flavor or dip your favorite crackers or veggies into it."
Replace Meat With Plant-Based Proteins
Another of the committee's new recommendations is to prioritize plant proteins — including beans, legumes, nuts and seeds — over animal products while minimizing red meat. There's a misconception that animal-based foods are necessary sources of protein, says Dena Champion, a dietician at The Ohio State University Wexner Medical Center in Columbus, Ohio. In fact, she continues that most Americans don't eat enough plant foods including veggies, beans, fruits or whole grains. But they do consume too much saturated fat (as found in red meat). She says the proposed revisions may help rectify these imbalances and promote better health. Pacheco agrees.
"Shifting from a meat-heavy diet to one that includes more beans and legumes can decrease saturated fat while increasing fiber," Pacheco says. "This type of eating pattern usually aligns with a lower risk of chronic diseases such as obesity, heart disease and type 2 diabetes."
Previously, the guidelines placed beans and legumes in the vegetable food group. While the committee continues to recognize fruits and veggies as vital, Pacheco says they suggest reclassifying certain beans and legumes as proteins to encourage people to swap these for meat, seafood and eggs. Specifically, the committee suggests Americans meet most protein needs with beans, peas and lentils, followed by nuts, seeds and soy products. The third priority ought to be seafood, with meats, poultry and eggs falling last in line, according to the proposed revisions.
"Adopting a plant-forward lifestyle does not need to mean eliminating all animal products. This is not a short-term diet; it is a way of life."
When switching from a diet high in animal products to a more plant-forward plan, Champion says flexibility is key. You don't have to nix meat or dairy altogether — just try to substitute them where possible.
"Adopting a plant-forward lifestyle does not need to mean eliminating all animal products," Champion says. "This is not a short-term diet; it is a way of life. ... I encourage my patients to think about what they can maintain."
Wright offers the following tips for transitioning to plant-based proteins:
- Have a "Meatless Monday" each week with plant-based dishes like vegetable stir-fries or lentil curry.
- Use meat as a garnish, incorporating small amounts of bacon or sausage for flavor instead of making them the meal's main event.
- Experiment with meat alternatives like tofu, tempeh and veggie patties.
Make Healthy Eating More Inclusive
The next change involves reframing the concept of a "healthy diet" to accommodate different cultures and individual needs. Previous committees had considered demographic factors such as age, race and ethnicity in their reviews and recommendations. However, according to the report, this one took extra care to examine additional variables — such as socioeconomic status — and promote health equity.
"As humans, we all lead different lives that consist of differences in home cooking capabilities, accessibility to food and food preferences," Pacheco says. "For someone with an unlimited grocery budget, access to several different grocery stores, and ample free time to prepare meals, their meals will likely look different than someone who must rely on their local corner store for most of their food."
"If someone prefers to eat traditional cultural foods, such as masa in Latin American diets, or white rice in Asian diets, these are encouraged rather than being dismissed or replaced by traditional Westernized foods."
Additionally, the report emphasizes the role of culturally relevant foods including Native American and Alaskan Native foods in a well-rounded eating plan.
"Reframing the definition of healthy eating also gives a nod to different cultural preferences," Pacheco says. "If someone prefers to eat traditional cultural foods, such as masa in Latin American diets, or white rice in Asian diets, these are encouraged rather than being dismissed or replaced by traditional Westernized foods."
When incorporating your favorite foods that may not be the most nutrient-dense — such as white tortillas or rice — Pacheco recommends asking what can make the meal more healthful.
"Could you add beans or a bean paste into the tortilla? Could you mix lentils or quinoa into the rice? Healthy eating is a balancing act between healthful foods and foods that taste good to you," Pacheco says.
