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Updated dietary guidelines raise protein recommendations, but health experts urge caution

By Mark Huffman of ConsumerAffairs

• Has the U.S. Department of Agriculture flipped everything you thought you knew about nutrition on its head?

• At first glance, the newly released dietary guidelines featuring a new food pyramid may seem like a protein-first approach to eating well.

• However, registered dieticians and public health experts say the basics are largely the same as the advice author Michael Pollan shared in his book Food Rules.

The U.S. has flipped the food pyramid, and all of a sudden, protein is having a moment. From protein-fortified cereals and snack bars, to high-protein coffee drinks and even soda, grocery store shelves reflect Americas growing fascination with the macronutrient.

Social media influencers tout high-protein meal plans for weight loss, muscle gain, and metabolic health. And now, updated federal dietary guidelines appear to reinforce the trend, raising the recommended daily protein intake from 0.8 grams per kilogram of body weight to between 1.2 and 1.6 grams per kilogram.

But nutrition experts caution against mistaking the shift for a green light to load up on steak and cheese.

The increase in protein recommendations doesnt mean weve abandoned everything we know about healthy eating, said Dr. Susan Veldheer, associate professor of family and community medicine and public health sciences at Penn State College of Medicine.

The guidelines still limit saturated fats to 10% of daily calories, still recommend five servings of fruits and vegetables each day, and emphasize whole grains.

Eating better-quality food

In fact, she says, the new pyramid isnt about eating more protein so much as its about eating better-quality foods especially whole foods while minimizing ultra-processed products.

Ultra-processed foods industrially manufactured products made mostly from refined ingredients and additives include sodas, chips, cookies, candy, lunch meats, and frozen meals. Many are now marketed as high-protein options.

But Americans already exceed recommended limits for saturated fat, Veldheer says, meaning red meat and full-fat dairy cant be the only answers.

You need to find protein sources that are leaner and lower in saturated fat or plant-based, she said. This is particularly important if you are concerned about heart health, managing diabetes, or trying to lose or maintain weightwhich most people are.

Plants are important

Thats where beans, lentils, chickpeas, nuts, quinoa and soy come in. Even leafy greens, whole grains, and fruit contain smaller amounts of protein that add up over the course of a day.

Veldheer likens amino acids the building blocks of protein to coins in a bank.

It doesnt really matter if some amino acids come from broccoli and whole grains and some from steak and yogurt, she says. When you eat steak and yogurt, you get all the different types of amino acids at once, but plants have these protein building blocks too.

While the new guidelines increase general recommendations, experts stress they are just that general.

Individual protein needs vary greatly based on age, health status, medications people are on, and specific conditions they may have, said Angelina Sickora, a registered dietician and clinical nutrition manager at Penn State Health St. Joseph Medical Center. What works well for one person may not work well for everyone.

Both Sickora and Veldheer say most Americans already get more than enough protein, even under the updated guidelines. The bigger issue, they say, is where that protein comes from.

Natural, whole-food sources are easier to digest and dont come packaged with added sugars, sodium, or artificial ingredients.

The takeaway? Despite the buzz, the recently revised food pyramid doesnt represent a radical shift. It reinforces a familiar message: prioritize whole foods, limit ultra-processed products, balance protein with fiber, and keep saturated fat in check. In other words, even in a protein-obsessed era, the foundation of healthy eating remains largely unchanged.

Portion size, protein, and price all tell a different story

• Whataburger delivered the best burger value at $1.66 per ounce proving the lowest menu price isnt always the best deal.

• Shake Shack had the best fry value thanks to bigger portions, while Sonic Drive-In ranked as the priciest per ounce of French fries.

• For staying power, Smashburger led in protein density which translates to a more filling burger for the amount spent.

A burger and fries used to be considered a cheap eat. Now it can easily run you $12$18 if youre not paying attention.

New research from NetCredit looked at 14 of Americas biggest burger chains and did something most of us never do: they weighed the patties and fries, then calculated the price per ounce, not just the sticker price.

Translation: The cheapest burger on the board isnt always the best deal. And the most expensive fries might actually give you more food for your money.

Heres what surprised me and how you can use it to your advantage.

Best burger value: Whataburger (yes, really)

At first glance, Whataburgers classic burger, coming in at $5.92, doesnt screamgreat value.

But their patty weighs a hefty 3.56 ounces. This is easily the biggest of the 14 chains studied. This comes out to $1.66 per ounce of meat, the best overall value.

Meanwhile, McDonald's has the thinnest patty coming in at just 1.06 ounces. The burger is cheap though, as youre only paying $1.91 per ounce. This weigh-in scored Mickey Ds a second-place finish in the study for best value. Its a solid result, just not the slam dunk most people assume.

The takeaway: Dont only judge a burger by the menu price. The best value is determined by how much protein you get for the price of the burger.

Quick breakdown of thePrice Per Ounce of Patty:

1. Whataburger $1.66/oz
2. McDonalds $1.91/oz
3. Smash Burger $1.96/oz
4. Burger King $1.99/oz
5. Wendys $2.21/oz
6. Culvers $2.22/oz
7. Shake Shack $2.27/oz
8. Dairy Queen $2.38/oz
9. Carls Jr. $2.39/oz
10. Jack in the Box $2.45/oz
11. Sonic Drive-In $2.46/oz
12. In-N-Out Burger $2.91/oz
13. A&W $3.13/oz
14. Five Guys - $3.59/oz

Best fry value: Shake Shack (plot twist)

Youd expect budget chains to win fries. Not the case.

Shake Shack gives you a ton of fries for the price. 6.17 ounces to be exact, for a regular-sized (medium) portion. That comes out to $0.40 per ounce, making them the clear winner.

At the other end? Sonic Drive-In, where fries averaged 2.54 ounces and cost about a whopping $1.27 per ounce.

And for the eternal debate:

• Burger King fries are about 15.6% cheaper per ounce than McDonalds.
• McDonalds medium fries averaged 3.99 ounces for $3.54, which translates to about $0.89 per ounce.

The takeaway: Portion size swings wildly. The cheap fry isnt always cheap per bite.

Quick breakdown of Price Per Ounce of Fries:

1. Shake Shack $0.40/oz
2. Culvers $0.50/oz
3. Five Guys $0.54/oz
4. In-N-Out Burger $0.64/oz
5. Smash Burger $0.66/oz
6. Wendys $0.69/oz
7. Burger King $0.77/oz
8. Jack in the Box $0.81/oz
9. McDonalds $0.89/oz
10. A&W $0.89/oz
11. Carls Jr. $0.92/oz
12. Whataburger $0.99/oz
13. Dairy Queen $0.99/oz
14. Sonic Drive-In - $1.27/oz

Most protein per bite: Smashburger

Heres where it gets interesting.

Even though Whataburger had the biggest patty, it didnt win on protein density.

That title went to Smashburgers All-American Smash, which has 15.7 grams of protein per 100 grams of burger. This is nearly double Whataburgers protein density once you factor in the bun and all the toppings.

Bigger doesnt automatically mean more filling, especially when you consider things like thick buns and large slices of tasteless tomatoes and onions.

The takeaway: If youre trying to stay full longer (and avoid ordering just one more thing), protein per dollar absolutely matters.

How to order smarter (without killing the fun)

If youre treating yourself for a delicious burger and fries, heres how to order smart and stretch your fast-food dollar:

1. Think price per ounce, not price per item.

A $6 burger thats twice as big can beat a $3 burger on actual value.

2. Split the fries.

Chains like Five Guys and Shake Shack serve big portions. Be sure to share them and instantly cut your cost per person.

3. Prioritize protein.

Higher-protein burgers may keep you feeling full for longer, which reduces the urge to add nuggets, dessert, or even a second sandwich.

4. Skip the automatic make it a combo.

Do the quick math before you order, as sometimes buying the burger and splitting fries is cheaper than two full meals.

5. Watch the upsell traps.

Things like extra cheese, bacon, and premium sauces can easily add $2$4 to your burger.

Inside the new AI features turning your Android phone into a real-world assistant

• Gemini can now handle real tasks like ordering food or booking an Uber.

• The feature works by automating steps inside apps you already use.

• There are limits for now its beta, on select phones, and under your control.

If youve ever wished Siri or your digital assistant could actually take care of things for you like ordering takeout or hailing a ride Googles newest upgrade to Gemini might feel like magic.

With the latest Android update, Gemini isnt just answering questions anymore it can execute multi-step tasks inside other apps, so you spend less time tapping menus and more time doing literally anything else.

Ordering food, hailing rideshares

Traditionally, asking an AI assistant to order food would get you a link, a suggestion, or maybe a list of restaurants. Now, with this new capability rolling out in beta on the Gemini app (starting with select Android devices like the Pixel 10 line and Samsung Galaxy S26 series), Gemini takes your prompt and runs the actual process inside the app for you.

If you say something like order my usual from DoorDash or get me an Uber home, Gemini opens the relevant app in a secure, virtual window, walks through the steps, and prepares the order or ride.

You as the user can watch it live via notifications, take control at any time, or let it finish the task and then confirm the final step yourself a safety-first setup that keeps you in the drivers seat.

This agent-style feature is still early and limited: its only available in the U.S. and Korea for now, and only works with certain food delivery, grocery, and rideshare apps. But its a big step toward making AI assistants feel like real helpers, not just tools for answers.

Gone are repetitive taps and screen jumping; with Gemini, much of the busywork happens behind the scenes while you keep scrolling or answering texts.

What consumers should know:

• Its opt-in and controlled by you. Gemini wont start automations without a clear command, and you can kill a task anytime if you see a hiccup.

• Not every phone or app supports it yet. Beta features often expand over time, but compatibility at launch is limited.

• Future updates could broaden what Gemini handles. Beyond ordering food and rides, scheduled tasks and broader agent features are part of Googles longer roadmap for the assistant.

For consumers, this means a sneak peek at a future where you dont just ask your phone for help you get it. Whether its dinner on the way home or a ride waiting when you step outside, the convenience factor here is undeniable and its just getting started.

Updated dietary guidelines raise protein recommendations, but health experts urge caution

By Mark Huffman of ConsumerAffairs

• Has the U.S. Department of Agriculture flipped everything you thought you knew about nutrition on its head?

• At first glance, the newly released dietary guidelines featuring a new food pyramid may seem like a protein-first approach to eating well.

• However, registered dieticians and public health experts say the basics are largely the same as the advice author Michael Pollan shared in his book Food Rules: Eat food. Not too much. Mostly plants.

The U.S. has flipped the food pyramid, and all of a sudden, protein is having a moment. From protein-fortified cereals and snack bars to high-protein coffee drinks and even soda, grocery store shelves reflect Americas growing fascination with the macronutrient.

Social media influencers tout high-protein meal plans for weight loss, muscle gain and metabolic health. And now, updated federal dietary guidelines appear to reinforce the trend, raising the recommended daily protein intake from 0.8 grams per kilogram of body weight to between 1.2 and 1.6 grams per kilogram.

But nutrition experts caution against mistaking the shift for a green light to load up on steak and cheese.

The increase in protein recommendations doesnt mean weve abandoned everything we know about healthy eating, said Dr. Susan Veldheer, associate professor of family and community medicine and public health sciences at Penn State College of Medicine.

The guidelines still limit saturated fats to 10% of daily calories, still recommend five servings of fruits and vegetables each day and emphasize whole grains.

Eating better-quality food

In fact, she says, the new pyramid isnt about eating more protein so much as its about eating better-quality foods especially whole foods while minimizing ultra-processed products.

Ultra-processed foods industrially manufactured products made mostly from refined ingredients and additives include sodas, chips, cookies, candy, lunch meats and frozen meals. Many are now marketed as high-protein options.

But Americans already exceed recommended limits for saturated fat, Veldheer says, meaning red meat and full-fat dairy cant be the only answers.

You need to find protein sources that are leaner and lower in saturated fat or plant-based, she said. This is particularly important if you are concerned about heart health, managing diabetes, or trying to lose or maintain weight, which most people are.

Plants are important

Thats where beans, lentils, chickpeas, nuts, quinoa and soy come in. Even leafy greens, whole grains and fruit contain smaller amounts of protein that add up over the course of a day.

Veldheer likens amino acids the building blocks of protein to coins in a bank.

It doesnt really matter if some amino acids come from broccoli and whole grains and some from steak and yogurt, she says. When you eat steak and yogurt, you get all the different types of amino acids at once, but plants have these protein building blocks too.

While the new guidelines increase general recommendations, experts stress they are just that general.

Individual protein needs vary greatly based on age, health status, medications people are on and specific conditions they may have, said Angelina Sickora, a registered dietician and clinical nutrition manager at Penn State Health St. Joseph Medical Center. What works well for one person may not work well for everyone.

Both Sickora and Veldheer say most Americans already get more than enough protein, even under the updated guidelines. The bigger issue, they say, is where that protein comes from.

Natural, whole-food sources are easier to digest and dont come packaged with added sugars, sodium or artificial ingredients.

The takeaway? Despite the buzz, the recently revised food pyramid doesnt represent a radical shift. It reinforces a familiar message: prioritize whole foods, limit ultra-processed products, balance protein with fiber and keep saturated fat in check. In other words, even in a protein-obsessed era, the foundation of healthy eating remains largely unchanged.