By Donnie Yance
We’re witnessing something remarkable today—a historic step forward in how America thinks about food. The 2025-2030 Dietary Guidelines for Americans represent a significant shift toward real, whole foods after decades of confusing advice. The message ‘Eat Real Food’ is exactly right—and it’s a foundation we can build on to go even deeper.
These guidelines are moving in the right direction, but there’s so much more to the story. We can embrace these improvements AND take them further—toward food that’s not just real, but organic, seasonal, affordable, and healing. Food that nourishes both our bodies and our planet. Let me show you how.
1. “Eat Real Food” – Finally, Common Sense Returns
The return to ‘Eat Real Food’ messaging is exactly what we need. For too long, we’ve been told that all foods within a category are equal—that a whole grain is a whole grain, that protein is protein. But those of us who understand food quality know better.
An organic apple grown in healthy soil is fundamentally different from a conventional apple sprayed with glyphosate. Wild-caught salmon is not the same as factory-farmed fish. The guidelines are finally acknowledging that food quality matters, and that’s a foundation we can work with. But we need to go deeper—it’s not just about ‘real’ versus ‘processed.’ It’s about how that food was grown, when it was harvested, and how it got to your plate.
2. Standing Against Processed Foods – A Critical Step
The explicit stand against highly processed foods is long overdue and I fully support it. These engineered products that make up over 60% of the American diet are contributing directly to our chronic disease epidemic.
But here’s what the guidelines don’t tell you: even ‘whole grain’ products can be problematic if they’re made from conventionally-grown grains contaminated with glyphosate and other pesticides. The research is clear—glyphosate disrupts our gut microbiome, interferes with mineral absorption, and may contribute to the very diseases we’re trying to prevent. So yes, avoid processed foods, but also choose organic whole grains whenever possible. Your body—and the earth that grows your food—will thank you. Besides, many weeds are becoming resistant to Roundup.
3. Less Added Sugar – Absolutely Essential
The clear message on added sugars is refreshing and necessary. No amount of added sugar supports health—I completely agree.
But let’s not throw out healthy carbohydrates with the sugars. There’s a world of difference between added sugars and the complex carbohydrates found in whole grains, potatoes, beans, and root vegetables. These humble, affordable foods have sustained healthy populations for millennia. Look at the Blue Zones—Okinawa, Sardinia, Ikaria—where people live the longest, healthiest lives. What are they eating? Sweet potatoes, whole grains, beans, and seasonal vegetables. Complex carbohydrates aren’t the enemy—refined sugars and processed foods are. Natural whole food sweeteners like raw honey, maple syrup, and stevia can also be part of a well-balanced diet when used in moderation.
4. Protein: Important, But Let’s Keep Perspective
Yes, adequate protein matters, especially as we age. But I want to offer some perspective on the protein emphasis in these guidelines. Although I’m a pescatarian and choose not to eat meat, I have nothing against people eating some in moderation. That said, these guidelines place meat front and center, when it’d be much healthier for us—and better for the planet—to eat less animal foods (15-20%) and more plant foods (80-85%).
The Mediterranean diet—one of the most studied and health-promoting dietary patterns in the world—is not a high-protein diet. It’s a diet rich in whole grains, legumes, vegetables, fruits, olive oil, with moderate amounts of fish, poultry, and dairy. The longest-lived populations aren’t eating 25-30 grams of protein at every meal. They’re eating beans, lentils, whole grains, and seasonal vegetables, with fish a few times a week and meat occasionally.
We need adequate protein, yes—but we don’t need to fear healthy carbohydrates or make protein the star of every meal at the expense of the whole grains, legumes, and vegetables that should form the foundation of our diet. Balance and variety matter more than hitting arbitrary protein targets.”
5. Whole Grains and Healthy Carbs: The Missing Emphasis
Here’s where I wish the guidelines went further: celebrating whole grains and healthy carbohydrates as the affordable, sustainable, health-promoting foods they are.
Organic oats, brown rice, quinoa, whole grain bread, potatoes, sweet potatoes—these are some of the most nutritious, affordable, and environmentally sustainable foods available. They’re rich in fiber, B vitamins, minerals, and thousands of phytonutrients. They stabilize blood sugar when eaten as whole foods. They feed beneficial gut bacteria. And they’re accessible to everyone, regardless of income.
A pound of organic brown rice or dried beans costs a fraction of what meat costs, and provides exceptional nutrition. These are the foods that should be at the center of our plates, not relegated to a side dish. The Blue Zones teach us this—longevity comes from plant-based whole foods, with animal products as complements, not centerpieces.
I buy organic grains like Kamut and other heritage wheat varieties, along with oat groats, and grind them myself into fresh flour. I use these flours to make delicious pizza crust and focaccia bread. Whole grain wheat contains an array of health-promoting nutrients, and consuming whole grains is associated with robust health.
6. What’s Still Missing: Organic, Seasonal, Local, and Wild Food
Organic farming practices build healthy soil, which produces more nutrient-dense food. They avoid synthetic pesticides that disrupt our hormones and gut health. They’re better for farmworkers, wildlife, and water quality. When we choose organic, we’re voting for a food system that heals rather than harms.
And seasonal eating? It’s not just romantic—it’s practical. Seasonal produce is fresher, more affordable, more flavorful, and more nutrient-dense. It connects us to the rhythms of nature and our local food systems. The Mederi Care approach emphasizes eating with the seasons because it aligns our bodies with natural cycles and supports local farmers.
Shopping at farmers markets, joining a CSA, and choosing seasonal produce make healthy eating more affordable while supporting sustainable agriculture.
Better yet, try growing some of your own food—even a few culinary herbs and a tomato plant on your deck work great if you don’t have much space.
The new guidelines are a step forward, but the Mederi Care approach goes deeper.
We look at seven key areas of personalized nutrition:
- food quality and sourcing
- individual constitution
- seasonal eating
- food preparation methods
- eating environment
- digestive capacity
- the energetics of food
This isn’t one-size-fits-all. It’s about understanding that the same food affects different people differently, and that how you prepare food matters—soaking beans, fermenting vegetables, cooking with herbs and spices. That eating in a calm, mindful state improves digestion and nutrient absorption.
And critically, it’s about sustainability—both personal and planetary. The foods that are best for human health—whole grains, legumes, seasonal vegetables—are also the most environmentally sustainable. A diet centered on plants, with animal products as complements, reduces our carbon footprint while improving our health. This isn’t sacrifice—it’s alignment.
7. Other Factors: The Complex Web of Influences on Our Eating Habits
Our food choices extend far beyond simple nutritional needs—they’re deeply intertwined with cultural traditions, religious beliefs, economic realities, and personal circumstances. Cultural background shapes not only what foods we consider acceptable or desirable but also how we prepare them, the rituals surrounding meals, and the social significance we attach to eating. Religious practices may dictate dietary restrictions, fasting periods, or specific preparation methods that profoundly influence daily eating patterns. Meanwhile, affordability remains a critical factor for many individuals and families, determining access to fresh produce, quality proteins, and diverse food options, often creating significant disparities in nutritional outcomes across different socioeconomic groups.
Beyond these foundational influences, the personalization of our diets reflects individual preferences, health conditions, ethical considerations, and lifestyle demands. The timing of meals, the settings in which we eat, and our reasons for choosing particular foods—whether for comfort, convenience, celebration, or health—all contribute to our unique dietary patterns. Food preparation methods, from traditional cooking techniques passed down through generations to modern conveniences that accommodate busy schedules, further shape our relationship with food. Understanding these multifaceted factors helps us recognize that eating is never just about sustenance; it’s a complex behavior influenced by the intersection of who we are, where we come from, what we can afford, and the lives we lead.
These guidelines will reshape federal nutrition programs—40 million children in school lunches, 7 million in WIC, 42 million receiving SNAP benefits. This is huge.
But imagine if we went further. Imagine if school lunch programs emphasized organic whole grains and seasonal produce from local farms or even better had a garden as part of the school.
We could transform public health while supporting sustainable agriculture and local economies. The infrastructure exists—we just need the will to prioritize health and sustainability over processed food industry profits.
Here’s my message today: celebrate these guidelines as progress, but don’t stop there. Embrace the ‘Eat Real Food’ message and take it even deeper. Keep in mind that what we eat enters into a profoundly intimate relationship with our bodies—first with our gut, but then with all our organs, tissues, cells, and molecules. The food we consume doesn’t just fuel us; it becomes us, influencing everything from our energy levels to our immune function. This is why the quality of what we put on our plates matters so deeply.
Choose organic when you can—especially for grains, produce, and animal products. Eat seasonally and locally to support your health and your community. Make whole grains, legumes, and vegetables the foundation of your diet, with animal products as complements. Cook at home using simple, traditional methods.
Be 90% perfect! This isn’t about perfection or privilege—it’s about making the best choices you can with what you have. A pot of organic beans and brown rice with seasonal vegetables costs a few dollars and provides exceptional nutrition. This is accessible, affordable, healing food.
The 2025-2030 Dietary Guidelines are pointing us in the right direction. Now let’s walk that path with wisdom, choosing foods that heal our bodies, support our farmers, and regenerate our planet. Real food isn’t just about what we avoid—it’s about what we embrace. And when we embrace whole, organic, seasonal foods, we’re choosing health for ourselves and future generations.
For more information about Mederi Care, including training programs for health care professionals, please go to MederiCenter.org and MederiAcademy.com.
Check out Donnie’s article “Food Synergy: The Ancient Wisdom Behind Modern Plant-Based Nutrition” in WholeFoods Magazine.
