Following the Evidence: How Diets Support Overall Health, Physical Activity, and Exercise

The release of the 2025–2030 Dietary Guidelines for Americans offers an opportunity to reinforce a core message backed by decades of nutritional research: overall eating patterns are more important than individual foods or nutrients in themselves. The Scientific report of the Advisory Committee on Dietary Guidelines 2025 (DGAC), along with a wide range of peer-reviewed evidence, provides this A strong foundation for helping individuals make food choices that support physical health activity and exercise performance across the lifespan.

Professional organizations, including the Academy of Nutrition and Dietetics (AND), note that many recommendations in the current guidelines are consistent with long-standing nutritional science. At the same time, the continued evaluation and discussion of new evidence is an important part of advancing our understanding of nutrition and its impact on public health.

How nutrition supports overall health

Systematic reviews – a type of research that evaluates all available evidence on a specific research question – summarized in the 2025 DGAC report highlight consistent associations between healthy dietary patterns (foods consumed regularly) and a lower risk of several chronic conditions, including:

• Cardiovascular diseases
• Type 2 diabetes
• Obesity
• Certain cancers (e.g. colorectal and breast cancer)
• Cognitive decline and dementia

These findings are consistent with long-standing evidence from large cohort studies (where groups of people are observed over time to compare specific health outcomes) and meta-analyses (a powerful research method that combines results from multiple independent studies on the same topic). For example:

• Plant-rich diets Are associated with improved lipids (triglycerides and cholesterol) profiles and markers of inflammation associated with cardiovascular health.
• Higher fiber intake is associated with better glycemic control and a healthier body weight and a reduced risk of type 2 diabetes.
• Diets that emphasize whole, minimally processed foods are associated with a reduced risk of some cancers (breast and colorectal), although research continues to refine which specific patterns and components provide the greatest benefit.

According to the DGAC report, excessive consumption of added sugars satisfies fats and sodium, which is common in the typical American diet, contribute to increased blood pressure, insulin resistance, increased abdominal fat and poor lipid profiles.

In addition to physical health, a growing body of research suggests that overall diet quality is linked to mental and cognitive health. Eating patterns that emphasize vegetables, fruits, whole grains, seafood and unsaturated fats – such as Mediterranean patterns – are consistently associated with better cognitive outcomes and may support long-term brain health compared to diets high in refined grains, added sugars and highly processed foods.

Clarify areas where evidence continues to develop

Nutrition science is constantly being refined as new data emerges. Although many recommendations reflect strong consensus, professional organizations emphasize the importance of carefully applying guidelines across diverse populations and dietary preferences.

Important considerations include:

• Saturated fat sources: Foods such as butter, beef tallow, red meat and full-fat dairy products contain more saturated fat and can contribute to exceeding the recommended intake when consumed often. Evidence continues to support moderation and a focus on unsaturated fat sources for cardiovascular health.
• Dairy and alternatives: Although dairy products can be valuable sources of calcium, protein and other nutrients, fortified alternatives and other nutrient-rich foods can be health promoting for people who cannot or do not want to consume dairy.
• Low-calorie, non-nutritive sweeteners: Current evidence suggests that these sweeteners are generally safe when consumed indoors established acceptable intake levels, although moderation and overall diet quality remain important.
• Food additives and dyes: Research indicates that a small group of children may be sensitive to certain synthetic food dyes; however, findings are inconsistent and further research is needed to clarify the possible effects and mechanisms.

By recognizing these nuances, health and exercise professionals can flexibly apply evidence-based guidance while prioritizing individual needs. preferences and health goals.

How nutrition supports physical activity, exercise and recovery

Any physical activity requires energy, which comes from carbohydrates, fats and proteins in food. The DGAC report notes that nutrient-dense diets provide the right balance of macronutrients to support energy needs at different life stages and activity levels.

Good nutrition is essential for:

• Feeding workouts
• Support recovery
• Building strength, endurance and metabolic health
• Reduce the risk of injuries

When individuals consistently underconsume nutrients, especially carbohydrates and total calories, decreases energy levels, making physical activity feel more difficult and less enjoyable. Over time this can have a negative impact a person’s ability to participate regularly exercise, physical activity or exercise.

Healthy diets rich in vegetables, fruits, whole grains, legumes, lean proteins and healthy fats are associated with better physical function and longer telomere length (A biomarker of biological aging) as people get older, which is all important lifespan. The DGAC report reinforces this by showing it strong evidence linking dietary patterns to a reduced risk of chronic conditions that limit physical activity, such as cardiovascular disease and type 2 diabetes.

Although not always grouped with food, hydration is a crucial nutritional component. Dehydration reduces endurance, cognitive performance and thermoregulation, especially in hot environments. Drinking water and consuming water-rich foods such as fruits and vegetables, which are promoted in the DGAC report, help support hydration status.

Evidence-based nutritional strategies

Emphasize diets, not perfection

Aim for a diet that emphasizes:

• Vegetables and fruits
• Whole grains
• Lean proteins and vegetable protein sources
• Dairy or fortified alternatives
• Healthy fats (for example olive oil, nuts, seeds, oily fish)

Include nutrient-dense foods to support the activity

Instead of focusing on limitations, start with simple additions, such as:

• Include whole grains for breakfast
• Athing A fruit or vegetable to each meal
• Consume lean protein after exercise to support recovery
• Absorb water-rich foods (for example cucumbers, berries) to support hydration
• To elect potassium-rich food (for example bananas, potatoes, beans) to support muscle function

Address common nutrient deficiencies

Based on the DGAC’s findings, several nutrients can often be underconsumed, including:

• Calcium and vitamin D: Dlight, enriched soy milk, leafy vegetables
• Fiber: Wgrains, vegetables, legumes
• Potassium: Ffruits, vegetables, dairy
• Iron (especially important for female athletes): Lmeat, beans, fortified grains

Eat to support exercise

Help clients connect their food choices with how they feel and perform:

• carbohydrates plus a small amount of protein before exercising
• Hydration before, during and after activity
• Regular meals throughout the day with protein for recovery and carbohydrates for replenishment retain stable energy

Integrate social and behavioral support

Sustainable diet changes are more likely if they fit into real life. To consider:

• Involve family or friends in preparing the meal
• Developing realistic shopping and budgeting strategies
• Follow culturally relevant suggestions
• Make small, sustainable changes instead of revisions

Work with qualified professionals when necessary

Reference to a registered dietitian is recommended for individuals are athletes with advanced performance goals or to have:

• Medical conditions
• Highly specialized nutritional needs
• Eating disorders or disordered eating problems