Foods that Americans were told to avoid for decades are back under Trump's new nutrition rulesBy Andrea Margolis Published January 18, 2026 11:01am PST Foods that Americans were advised to avoid for decades are back on shopping lists — following updated federal dietary guidance released under President Donald Trump's administration. After years of being told to avoid full-fat dairy, red meat and saturated fats like butter and beef tallow, the White House said updated guidance no longer broadly discourages those foods when consumed in moderation. The changes reflect revisions to federal nutrition recommendations developed through the Departments of Health and Human Services (HHS) and Agriculture (USDA), rather than a wholesale reversal of prior advice. Image: Dietary Guidelines for Americans, Department of Health & Human Services It doesn't mean that every fatty food is encouraged. For example, experts still caution against eating too many processed snacks that are high in saturated fat such as chips, cookies and ice cream. HHS Secretary Robert F. Kennedy Jr. said he was "ending the war on saturated fats" — though the updated report continues to recommend limits on daily intake. "Protein and healthy fats are essential and were wrongly discouraged in prior dietary guidelines," he said. Here's a handy summary of which foods are back — and how federal guidance and nutrition experts say they should be consumed. 1. Full-fat milk and yogurt The new 2025–2030 Dietary Guidelines for Americans describe full-fat milk and yogurt as "healthy fats." "In general, saturated fat consumption should not exceed 10% of total daily calories," the report states. "Significantly limiting highly processed foods will help meet this goal. More high-quality research is needed to determine which types of dietary fats best support long-term health." Full-fat dairy is packed with fat-soluble vitamins such as vitamin A, D, E and K, which "allows for better transportation and absorption," said Amy Goldsmith, a Maryland-based registered dietitian and owner of Kindred Nutrition. "There can also be an increased satiation from the products, as the fat will decrease [the hormone] ghrelin," she told Fox News Digital. Goldsmith noted saturated fat should still be portioned, even if not completely cut out. "This is the nuance with the new dietary guidelines," she said. "As dietitians, we want to ensure this visualization [doesn't lead] to an increase in saturated fat, as it could contribute to an increase in chronic disease." There's usually less added sugar in full-fat products, she noted, but they still need to be portioned out to avoid the consumption of too much saturated fat and total calories. 2. Butter The Trump administration's new report lists butter as one of several fats that may be used in cooking, while prioritizing unsaturated oils. "When cooking with or adding fats to meals, prioritize oils with essential fatty acids, such as olive oil," according to the guidelines. "Other options can include butter or beef tallow." Goldsmith said butter is a great source of vitamin A, which is "essential for vision and immune health." It also has vitamin E, an antioxidant, and vitamin K2 — which "ensures calcium is used to strengthen bones and teeth." "It also is the best source of butyric acid, which serves as an anti-inflammatory," Goldsmith said. "Most butters are 60–70% saturated fat… so it will be difficult to keep total saturated fat intake within recommended limits if portion and volume aren't taken into consideration," she added. "In addition, if someone already has a high LDL cholesterol, butter would not be the best source of spread as it can continue to contribute to increasing LDL." 3. Beef tallowBeef tallow is high in vitamin A, D, E and K, similar to other animal-based fats. Goldsmith also noted that 40–50% of beef tallow is monounsaturated fat, a proportion comparable to some plant-based oils. "The other 50% is saturated fat, however. So once again, serving size and volume need to be considered to keep saturated fat below 10% of total calories," she said. "In addition, beef tallow can be more expensive than butter and difficult to get." 4. Red meat Red meat contains essential amino acids that can't be produced by the human body, a dietitian said. (Getty Images) The new report recommends "[consuming] a variety of protein foods from animal sources, including eggs, poultry, seafood and red meat, as well as a variety of plant-sourced protein foods, including beans, peas, lentils, legumes, nuts, seeds and so." Goldsmith noted that red meat contains all nine of the essential amino acids that can't be produced by the human body alone. "About 60% of the iron in meat is heme iron, and it's one of the best sources of zinc," she said. "Heme iron is absorbed into the gut fast, which means it can rapidly restore ferritin, your iron stores." Red meat's zinc is also crucial for immune cells and inflammation control. "The new dietary guidelines stuck with the recommendation to keep saturated fat below 10% and, on average, red meat is 40–45% saturated fat," Goldsmith said. "It will be important to vary animal protein to keep the saturated fat number down as high saturated fat diets contribute to heart disease and cancers." Read more from FOX News Digital ARTICLE SOURCE: https://www.ktvu.com/news/foods-americans-were-told-avoid-decades-back-under-trumps-new-nutrition-rules
Featured by Guest
How much fat and how much protein should you be eating on a carnivore diet? How do you calculate your fat to protein ratio? In this video we explain how to get a 70% fat to 30% protein ratio in your diet, which is the common recommendation. We also explain how to achieve the oft sought after 80% fat to 20% protein ratio that many people strive for and thrive on.
JOIN THIS CHANNEL TO GET ACCESS TO PERKS!
https://www.youtube.com/channel/UCeAwaxsqfNEK4ZtfWX3Dz3g/join
VISIT OUR FREE KETO/CARNIVORE COMMUNITY!
https://www.CarnivoreTalk.com
LET'S DO A VIDEO TOGETHER!
Have YOU had success with a meat-based keto, ketovore, carnivore, carnivore-centric, or animal-based diet? Let's do a video together! Contact me using this form...
https://carnivoretalk.com/contact/
HAVE YOUR QUESTION ANSWERED IN A FUTURE VIDEO:
Click the link below to leave us a Voicemail, and we might feature your question on the next episode of Carnivore Talk.
https://carnivoretalk.com/voicemail/
SEND SNAIL MAIL TO:
Robert Angle
Carnivore Talk
PO Box 1367
Stow, OH 44224
DISCLAIMER:
The Carnivore Talk website and its audio and video content are for general informational purposes only. The use of the information found within our content or from materials linked to from our content is at the user’s own risk. The content published by Carnivore Talk is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should seek the assistance of their health care professionals to obtain medical advice and to diagnose or treat any condition. I am NOT a doctor!
View full episode
Subscribe to Carnivore Talk on YouTube | Be our guest on the channel | Leave me a voicemail, yo!