A recent change in federal dietary guidelines, released during President Donald Trump’s administration, has sparked a potential shift in the average American’s shopping habits. Foods that have long been deemed off-limits—like full-fat dairy, red meat, and saturated fats—are now finding their way back onto grocery lists, as the new recommendations suggest these can be consumed in moderation.
While the updated guidelines don’t completely nullify previous advice, they do reflect a significant adjustment in how dietary recommendations are presented. Under the guidance of the Department of Health and Human Services (HHS) and the USDA, there’s more acceptance of certain fatty foods, though this comes with a caveat. Experts still caution against consuming excessive amounts of heavily processed snacks high in saturated fats, like chips and cookies.
Health Secretary Robert F. Kennedy Jr. proclaimed an end to the “war on saturated fat,” but the new guidelines still recommend monitoring daily intake. He explained that protein and healthy fats are essential parts of a balanced diet, which were previously undervalued.
1. Full-fat milk and yogurt
The new Dietary Guidelines for Americans, covering 2025-2030, categorize full-fat milk and yogurt as “healthy fats.” They advise keeping saturated fat consumption under 10% of total daily calories. However, experts stress the importance of limiting highly processed foods to meet this target effectively. Full-fat dairy products are abundant in vital fat-soluble vitamins that are crucial for nutrient absorption.
For instance, dietitian Amy Goldsmith from Maryland highlights that full-fat options can help with satiety and nutrient absorption. While saturated fats can now be included in diets, they still need to be consumed carefully to avoid health issues.
2. Butter
Butter has also made its way back into the dietary conversation, now recommended as a cooking fat alongside healthier oils like olive oil. Butter is rich in various vitamins but comes with a high saturation level—60 to 70% saturated fat. Moderation is emphasized, particularly for those with elevated cholesterol levels, as too much can worsen heart health.
Advocates point out that butter does provide vitamins essential for immune and vision health, but it is critical to regulate portion sizes.
3. Beef Tallow
Beef tallow is another fat re-emerging as acceptable. It provides nutrients similar to vegetable oils and is composed largely of monounsaturated fats. Still, as with other fats, mindful consumption is vital to maintain a balanced diet.
4. Red Meat
The updated guidelines also advocate for including red meat in a variety of protein sources, which can range from eggs and poultry to plant-based proteins. Red meat is notably rich in essential amino acids that the body cannot produce alone. Nutritionist Goldsmith notes that it contains high levels of heme iron, which is absorbed efficiently, making it beneficial for replenishing iron levels in the body.
Despite these endorsements, it’s important to limit intake, as red meat contains a significant proportion of saturated fat. Thus, balancing the sources of protein in the diet is vital for overall health.
