What Classifies a Food as Healthy? A Definitive Guide

December 6, 2025 •

4 min read

According to a 2023 study published by the NIH, the FDA updated its definition of 'healthy' foods for the first time in 30 years to align with modern nutritional science. This significant change reshapes the answer to what classifies a food as healthy, moving beyond individual nutrients to focus on a holistic dietary pattern.

Quick Summary

The classification of food as healthy has evolved from simple nutrient counting to a more comprehensive view based on dietary patterns. This guide covers the updated FDA criteria, the importance of whole foods, nutrient density, and balanced macronutrient composition to help consumers make informed, health-conscious choices.

Key Points

New FDA Criteria: The FDA's updated definition of 'healthy' now considers both the food group content (FGE minimums) and nutrients to limit (NTL criteria).
Whole Foods are Key: Prioritizing whole or minimally processed foods ensures higher intake of natural fiber, vitamins, and minerals.
Avoid Ultra-Processed Items: Limiting ultra-processed foods, often high in added sugar, sodium, and unhealthy fats, is crucial for preventing chronic disease.
Assess Nutrient Density: Nutrient-dense foods, like salmon and eggs, provide significant nutritional value relative to their calorie count.
Focus on Dietary Patterns: A single food does not define a diet; overall dietary patterns that include a variety of balanced foods are most important.
Read Nutrition Labels: The 'Nutrition Facts' label is a vital tool for checking a packaged food's content of fiber, sugar, sodium, and fat.

The Shift from Nutrient-Counting to Dietary Patterns

For decades, the standard for judging a food’s healthiness focused primarily on limiting negative components like total fat, saturated fat, and cholesterol. However, our understanding of nutrition has grown, revealing that nutrients work together in complex ways as part of an overall eating pattern. Today's guidelines, including those from the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO), emphasize consuming a variety of whole foods while limiting ingredients known to cause health issues when consumed in excess.

Modern Criteria for a Healthy Food

The updated FDA guidelines, which manufacturers can voluntarily use, provide a modern framework for determining if a food can be labeled as “healthy”. This framework considers two primary criteria:

Food Group Equivalence (FGE) Minimums: A food must contain a meaningful amount of at least one food group, such as fruits, vegetables, dairy, whole grains, or protein foods. The new rules specifically expand the definition to include healthy fats and certain types of dairy that were previously restricted due to high total fat content.
Nutrients to Limit (NTL) Criteria: The food must not exceed specific limits for saturated fat, sodium, and added sugars. This prevents highly processed, nutrient-poor items from being classified as healthy, regardless of fortification with other vitamins.

The Hallmarks of Whole and Minimally Processed Foods

Beyond regulatory labels, a core principle of a healthy diet is prioritizing whole or minimally processed foods. These items, like fresh vegetables, fruits, and lean meats, are closer to their natural state and retain more of their inherent vitamins, minerals, and fiber.

Why Whole Foods Reign Supreme

Superior Nutrient Density: Whole foods offer a higher concentration of beneficial nutrients per calorie compared to processed alternatives. For example, a baked potato with its skin provides more potassium and fiber than potato chips.
Essential Fiber Content: Natural fiber in whole grains, fruits, and vegetables supports digestive health and helps regulate blood sugar levels, which is often stripped away during processing.
Balanced Nutrient Profile: Unlike refined products, whole foods come with a full spectrum of naturally occurring macronutrients and micronutrients that the body can easily absorb and utilize.

The Negative Impact of Ultra-Processed Foods

In contrast, ultra-processed foods are typically engineered for taste and convenience, often containing high levels of added sugar, unhealthy fats, and sodium. Their production often removes dietary fiber and vital nutrients, leaving behind 'empty calories' that contribute to weight gain and chronic diseases. The World Health Organization (WHO) explicitly links increased consumption of these foods with the rise in noncommunicable diseases like diabetes and heart disease.

Comparison: Processed vs. Whole Foods


Feature	Processed Foods	Whole Foods
Nutrient Density	Often low; stripped of key vitamins and minerals.	High; rich in naturally occurring vitamins, minerals, and antioxidants.
Macronutrients	High in saturated fat, added sugars, and sodium.	Balanced profile of healthy fats, complex carbohydrates, and lean protein.
Fiber Content	Generally low or absent, contributes to digestive issues.	High in dietary fiber, supporting gut health and satiety.
Chemical Additives	Frequent use of preservatives, artificial colors, and flavorings.	Free of artificial additives and preservatives.
Preparation	Ready-to-eat or quick to prepare; high convenience.	Requires preparation; minimal or no processing involved.
Health Impact	Associated with increased risk of chronic diseases.	Proven to support overall health and lower disease risk.

Making a Food a Healthy Part of Your Diet

Beyond simply classifying a single food, a food’s healthiness is also determined by how it fits into your overall dietary pattern. A single food doesn't define your diet; it's the cumulative effect of your choices that matters most. Even foods with a high-fat content, like avocados or olive oil, are now recognized as healthy due to their beneficial monounsaturated fats.

To make informed decisions, consider these practical tips:

Focus on the big picture. Shift your thinking from individual nutrients to a balanced plate filled with a variety of colorful fruits and vegetables, lean proteins, healthy fats, and whole grains.
Read the nutrition label. For packaged goods, use the 'Nutrition Facts' label to check for key metrics: high fiber, low saturated fat, minimal added sugars, and low sodium.
Prioritize minimally processed options. Choose a whole orange over orange juice, or whole grain bread instead of refined white bread, to retain fiber and nutrients.
Consider nutrient density. Opt for foods that pack the most nutrition into their calorie count. Eggs and salmon are excellent examples of nutrient-dense options.

Conclusion: A Holistic Approach to Defining Healthy Food

Ultimately, the question of what classifies a food as healthy has no simple answer, but it can be guided by a clear set of principles. Modern nutritional science has moved beyond outdated low-fat ideologies to embrace a more holistic understanding of dietary patterns. A truly healthy food is one that is minimally processed, rich in a variety of beneficial nutrients, and fits into a balanced eating plan that limits saturated fats, added sugars, and sodium. The best strategy for a healthy diet is not about strict rules or eliminating entire food groups, but rather about choosing a variety of nutrient-dense, whole foods that support your body's overall well-being.

Authority Link: For comprehensive resources on healthy eating from a globally recognized authority, visit the World Health Organization (WHO) page on healthy diet.

Frequently Asked Questions

The old definition focused on limiting single nutrients like total fat and cholesterol. The new definition takes a more holistic view, emphasizing a balanced dietary pattern that includes sufficient food group content while limiting saturated fat, sodium, and added sugars.

Yes, whole grains are considered a healthy food group and are a key part of a balanced diet. They are rich in fiber and important nutrients, but it is important to choose whole grain options over refined grains for maximum health benefits.

No, healthy fats are essential for good health. The new guidelines and modern science distinguish between unhealthy saturated and trans fats and beneficial unsaturated fats found in foods like olive oil, nuts, and fish.

Check the 'Nutrition Facts' label and ingredients list. Look for foods with minimal added sugars, low sodium, and low saturated fat. Pay attention to the serving size and choose products that are less processed.

Nutrient density refers to the concentration of beneficial vitamins, minerals, and other nutrients relative to the calorie count. Choosing nutrient-dense foods helps ensure your body gets the nutrition it needs without consuming excess calories.

Yes. Foods like avocados, salmon, and nuts have high levels of healthy, unsaturated fats that are beneficial for heart and brain health. The type of fat is more important than the total amount.

Not necessarily. While a balanced vegan diet can be very healthy, a diet composed of ultra-processed vegan products high in sugar and sodium would not be. The principles of whole foods, nutrient density, and balanced eating patterns apply regardless of dietary preference.