For how we live.
A varied diet covers most of the 13 essential vitamins. The evidence-based exceptions are specific: vitamin D is hard to get from food, older adults and vegans need B12, and folic acid is advised before pregnancy.
A 2024 trial randomised heart-risk patients to a dozen eggs a week or almost none. Over four months, blood cholesterol barely moved — echoing an earlier year-long trial in people with diabetes.
Higher whole-grain intake is consistently linked to lower rates of heart disease, cancer and early death, with benefit rising up to about seven servings a day. Refined grains show no such signal.
Cohorts link both to modestly higher rates of heart disease and early death, on low-certainty evidence. A 2019 guideline then told people to keep eating them — and split the field over how to weigh nutrition science.
A NHANES analysis of 5,736 US adults over 60 found the benefit of higher protein directionally present and statistically imprecise. A meta-analysis of protein at breakfast found nothing at all.
The 2025–2030 edition was released January 7. It is the first to name highly processed foods, and the first whose saturated-fat arithmetic does not obviously close.