Do You Really Need Protein at Every Meal? A Dietitian Explains the New Nutrition Guidelines
Protein has taken center stage in the latest Dietary Guidelines for Americans, sparking fresh conversations about how much we truly need, and how often we should be consuming it. The newly released guidelines significantly increase recommended protein intake to 1.2–1.6 grams per kilogram of body weight per day, nearly double the previous recommendation.
But what does this mean for everyday eating? Should every meal revolve around protein, and is this approach realistic for most people?
To break it down, we spoke with Grace A. Derocha, MBA, RD, CDCES, a Detroit-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, who emphasizes balance, sustainability, and empowerment over perfection.
According to Derocha, while the updated guidelines may seem overwhelming, their foundation remains firmly rooted in long-established nutrition science. “At the core, a healthy diet still means eating more fruits and vegetables, choosing whole grains, increasing fiber intake, and supporting gut health,” she explains. “It also involves limiting ultra-processed foods, cutting back on excess sugar and sodium, prioritizing healthier fats, and keeping saturated fats to no more than 10% of total daily calories.”
One of the biggest challenges, she notes, isn’t knowing what to eat, it’s building consistent, sustainable habits. Research continues to show that the average American falls short on fruits, vegetables, and fiber. Fortunately, improving diet quality doesn’t require extreme changes or heavy reliance on red meat. “There are many ways to meet protein needs using a variety of foods,” Derocha adds.
She also stresses the importance of shifting away from diet guilt. “I want people to feel empowered in their food choices, not discouraged or pressured to eat a ‘perfect’ diet,” she says. Nutrition, she argues, should be flexible and personal.
Affordability and access matter, too. With rising food costs, Derocha encourages people to consider what foods they enjoy, what’s culturally familiar, and what fits their budget. “I recently bought meat and was reminded how expensive it can be,” she shares. “That’s why it’s important to rely on evidence-based guidance while also being realistic about what’s accessible and sustainable.”
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Her advice is simple but powerful: focus on foods you enjoy, use credible nutrition science as a guide, and create a meal plan that works for your lifestyle. Whether or not you include protein at every meal, the goal remains the same, a balanced, nutritious diet that supports long-term health without unnecessary stress.
