Key points of the 2026 U.S. Dietary Guidelines:

1. Inverted food pyramid: Protein and healthy fats are the foundation of diet and should be prioritized for adequate intake; vegetables and fruits are important components, providing vitamins, minerals, and fiber; whole grains are important but should not dominate the diet. Plate ratio: Ensure each meal includes high-quality protein sources, moderate healthy fats, plenty of vegetables, and moderate whole grains.

2. High-quality protein: 1.2 to 1.6 grams per kilogram of body weight daily. For a 70kg adult, daily protein needs are 84-112g. Includes chicken, fish, eggs, legumes, nuts, and dairy. Legumes and nuts are high-quality plant proteins.

3. Avoid ultra-processed foods: Includes packaged snacks, sugary drinks, instant noodles, and microwave meals.

4. Prioritize unsaturated fats: Such as olive oil, avocados, and nuts. Recognizes full-fat dairy and butter among saturated fats.

5. Hydration advice: Water, unsweetened tea, and coffee as main beverages; avoid sugary drinks and excessive alcohol. Not recommended to start drinking alcohol.

6. Added sugars: Strictly limit; any amount of added sugar or non-nutritive sweeteners is not part of a healthy diet. Recommended no more than 10g of added sugar per meal.