Metabolic and Bio-behavioral Effects of Following Recommendations in the Dietary Guidelines for Americans

Inclusion Criteria: * Body Mass Index (BMI) 23-39.9 kg/m2 or 32-50% body fat percentage * Willingness to have blood drawn * The criteria listed above and at least one of the following: Fasting glucose ≥100 mg/dL but \<126 mg/dL or Fasting triglyceride ≥125 mg/dL or HDL-cholesterol ≤50 mg/dL or Blood Pressure (BP): Systolic BP ≥130 mmHg or Diastolic BP ≥85 mmHg or Hemoglobin A1C ≥ 5.7 and \<6.5% Exclusion Criteria: * Active participation in another research study * Tested positive for COVID-19 within the past 10 days * Been in close contact with a COVID-19 positive person within the past 14 days * Blood Pressure (BP): Systolic BP ≥140 mmHg or Diastolic BP ≥90 mmHg * LDL cholesterol ≥190 mg/dL * Triglycerides ≥500 mg/dL * Current use of smoking or chewing tobacco, e-cigarettes, cigars, vaping, cannabis or other use of nicotine containing products (within the past 6 months) * Current use of dietary supplements and/or unwillingness to cease intake of dietary supplements * Vegan or vegetarian lifestyle or any other dietary restrictions that would interfere with consuming the intervention foods and beverages (including dietary intolerances, allergies and sensitivities) * Unwillingness to consume intervention foods and beverages * Engage in more than moderate drinking (\> 1 drink serving per day) or binge drinking (4 drinks within two hours). * Unwillingness to cease alcohol intake as required for specific duration of the study * Excessive intake of caffeine containing products (…