The truth about the new federal diet guidelines according to MSK

If you’ve heard about the new federal dietary guidelines and are feeling a little confused, you’re not alone. The updated recommendations are significantly different than before. And they’ve raised a lot of questions — especially among people who want to eat better to help reduce their risk of cancer and other diseases.

Older dietary guidelines looked at eating foods that were mostly plant-based. The new recommendations are presented as a “dietary miracle” – red meat and full-fat dairy are at the top, while whole grains and other plant-based sources of protein are reduced. The new guidelines also urge Americans to avoid ultra-processed foods and place more emphasis on reducing sugar in the diet.

The new guidelines do not affect the recommendations you will receive from MSK’s registered dietitian-nutritionist team. Here’s what Leanne Russo, a clinical nutritionist at Memorial Sloan Kettering Cancer Center (MSK), says you should know before making any changes to your eating habits.

“The foods that stimulate MSK haven’t changed,” Russo says. “We still recommend that people who want to be healthy eat mostly plants, with an emphasis on consuming lots of fiber and limiting saturated fat. These recommendations are based on years of research.”

What’s different about the new federal dietary guidelines?

The new guidelines prioritize eating significantly more protein, including from red meat. In contrast, previous guidelines emphasized getting protein from lean sources such as poultry, seafood, eggs, and grains.

The new guidelines also encourage cooking with butter and ground beef instead of seed oil, while seed oil is low in saturated fat.

What are the biggest concerns about the new federal guidelines?

“There’s a lot of evidence to suggest that high consumption of red meat is linked to disease, including cancer,” Russo says.

Red meat and whole milk are high in saturated fat, which contributes to heart disease and other health problems. “Although the new guidelines recommend limiting saturated fat to 10 percent of total calories, this can be difficult to achieve while consuming the amount of red meat and full-fat dairy they recommend,” she adds.

Are some new guidelines supported by MSK nutritionists?

“Some of the best recommendations are to limit your intake of ultra-processed foods and foods that are high in sugar,” says Russo. “As people’s diets have evolved to include more of these foods and nutritional science has taught us more about how these foods affect health, it’s become clear that they contribute to obesity and other health problems.”

What foods does MSK recommend for people who want to reduce their risk of developing cancer?

MSK dietitians recommend a plant-based diet, which may be easier to achieve than you think. “This doesn’t mean you have to be vegan, but the majority of your diet should come from plants,” says Russo. Rousseau says.

Plant foods are low in saturated fat and packed with fiber. “There is a lot of research that suggests the health benefits of eating more fiber,” he adds. “Whole grains such as barley, quinoa, and barley; fruits and vegetables; nuts, and legumes such as peas, beans, and lentils are all good sources of fiber. In addition, plant foods are full of phytochemicals, the nutrients that give fruits and vegetables their color, which have been strongly linked to reduced cancer risk.”

Do you have any concerns about how the Federal Dietary Guidelines are presented visually?

“I think a lot of people find the new pyramid confusing,” Russo says. “Putting red meat at the top of the pyramid suggests that it’s a very important part of the diet, especially for people who haven’t studied it in detail. But we know that red meat is high in saturated fat and therefore should be limited.”

By placing whole grains at the bottom, the pyramid emphasizes an important source of fiber and plant-based protein, he adds. Other low-fat, high-fiber sources of protein such as beans and other legumes are reduced in the pyramid.

Is there a better way to picture what a healthy diet looks like?

Russo recommends the MyPlate icon, released in 2011, because it’s so easy for people to use as a guide for what they should eat.

“Nutritionists have found this plate very useful, because it helps people actually see a healthy diet,” he says. “With the plate, it was very clear that at least half of your diet should come from fruits, vegetables and whole grains.”

“It’s very different from the traditional Western diet that has a big piece of meat in the middle of the plate,” he adds.

What do the new guidelines say about alcohol consumption?

The new guidelines say to “limit alcoholic beverages” but do not provide specific amounts. Previous guidelines were more specific, recommending no more than two drinks a day for men and no more than one drink a day for women.

“However, some experts say that any type of alcohol consumption increases the risk of many cancers,” says Russo. “Many people are not aware of these risks, and the new guidelines do not address them. Because the new guidelines are so vague and open to interpretation, they can lead to higher alcohol consumption.”

What should people who are currently undergoing cancer treatment eat?

MSK dietitians are critical to helping people with cancer.

“When someone is in active treatment, we very much want to meet them where they are,” Russo explained. “Some patients are motivated to get better and focus on learning more about diet and nutrition. But others may struggle with treatment symptoms, including nausea, loss of appetite, or changes in their sense of taste. For them, our focus is to make sure they stay hydrated and maintain their weight and strength as much as possible.”

Patients looking for healthy foods that also taste good can find recommendations on MSK’s website. There is a wide range of combinations with recommendations for patients, based on their cancer-related symptoms or the type of diet their care team recommends.

Key words

• The new federal dietary guidelines emphasize eating more red meat and full-fat dairy, which raises concerns among MSK experts because excess consumption of these foods has been linked to cancer and heart disease.

• MSK nutritionists recommend primarily plant-based foods rich in fiber and low in saturated fat.

• MSK dietitians agree with some aspects of the new guidelines, particularly the recommendations to reduce ultra-processed foods and added sugars, as they contribute to obesity and other health problems.

• The vague language of the new guidelines on alcohol consumption is concerning, because any amount of alcohol can increase the risk of cancer, and less precise recommendations can lead people to drink more.