Lindsey Elizabeth Cortes shares her take on the 2025–2030 USDA Dietary Guidelines released in 2026, explaining how the USDA updates them every five years and how they affect downstream food policy. She says the new inverted food pyramid and “eat real food” messaging feel more like marketing than a true 180, though she appreciates that the guidelines are shortened to 10 pages.

From a sports dietetics lens, she critiques the low grain/carbohydrate guidance as inadequate for athletes, recommends past episodes on carbs, sugar, and during-training fuel, and notes athletes may need some refined carbs to avoid excessive fiber and GI issues. She likes the increased protein target (1.2–1.6 g/kg), the more permissive tone on whole fats despite a still-low saturated fat cap, and the stronger “limit alcohol” message, and discusses potential implications for SNAP, school lunches, and ultra-processed foods.

Episode Highlights:

  • 01:22 WaveBye Sponsor Break
  • 03:00 USDA Guidelines Overview
  • 04:21 What USDA Does
  • 06:08 Food Pyramid to MyPlate
  • 08:30 Inverted Pyramid Marketing
  • 12:57 Eat Real Food Message
  • 15:23 10 Page Guidelines Shift
  • 16:24 Carb Limits for Athletes
  • 19:31 Whole Grains vs Refined Fuel
  • 19:57 Fiber and GI Reality Check
  • 22:29 RED-S Check In and Resources
  • 23:18 RED-S Recovery Options
  • 24:18 Why Community Support Matters
  • 25:02 Protein Targets Updated
  • 27:15 Whole Fats And Saturated Fat
  • 31:41 Alcohol Guidance Shift
  • 35:58 Policy Ripple Effects
  • 37:52 SNAP And Food Quality
  • 40:50 Biggest Takeaways
  • 42:02 Blame On Individuals
  • 44:27 Final Thanks And Resources

Resources and Links:


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