Which foods are healthy according to the CNN and its expert sources?

October 31, 2025 •

4 min read

According to reports and expert analyses featured on CNN, opting for whole, minimally processed foods can add up to a decade to a person's life expectancy. This comprehensive guide explores which foods are healthy according to the CNN by examining specific articles and expert recommendations from their health coverage.

Quick Summary

An analysis of CNN's health reporting shows a consistent emphasis on whole, minimally processed foods for optimal wellness. Recommendations include consuming ample fruits, vegetables, and whole grains while limiting ultra-processed items, added sugars, and red meats. Dietary patterns like the Mediterranean and MIND diets are also highlighted for their health benefits.

Key Points

Embrace Whole Foods: Favor minimally processed fruits, vegetables, whole grains, nuts, seeds, and legumes to increase longevity and reduce disease risk, as repeatedly featured on CNN.
Minimize Ultra-Processed Items: CNN's health reports consistently warn against ultra-processed foods, which are linked to weight gain, chronic conditions, and premature death.
Choose Healthy Fats and Proteins: Incorporate healthy fats like olive oil and omega-3-rich fish, and opt for lean, unprocessed proteins such as fish, poultry, eggs, beans, and nuts.
Follow Established Dietary Patterns: Diets like the Mediterranean and MIND diets, often endorsed on CNN, provide a strong framework for healthy eating by emphasizing plant-based foods.
Improve Cooking Techniques: Opt for healthier cooking methods like baking, roasting, or 'griddling' vegetables with olive oil over boiling, which can diminish nutrient content.
Stay Hydrated: Experts cited by CNN stress the importance of adequate fluid intake, including water and unsweetened beverages, to prevent dehydration.

CNN's Emphasis on Whole, Minimally Processed Foods

Across its health coverage, CNN and the nutrition experts it consults consistently advocate for a diet centered around whole, minimally processed foods. This approach stands in contrast to the high consumption of ultra-processed foods prevalent in many Western diets, which CNN has linked to a variety of health issues, including weight gain and premature death.

Key takeaways from CNN's coverage suggest a focus on natural, fiber-rich, and vitamin-packed foods. This includes fresh and frozen fruits and vegetables without added salt or sugar, as well as whole grains, nuts, and legumes. Cooking meals from scratch using these ingredients is often promoted over relying on packaged foods.

Fruits and Vegetables

CNN articles frequently highlight the importance of consuming plenty of fruits and vegetables. For instance, a 2021 article cited studies showing that eating five servings a day of fruits and vegetables is linked to a lower risk of death from various causes. The network has also promoted specific antioxidant-rich foods like berries and vitamin C-rich citrus fruits, particularly for immune system support.

Some recommended fruits and vegetables include:

Berries: Blueberries, strawberries, and other berries are praised for their high antioxidant content and fiber, which helps with cognition and memory.
Leafy Greens: Spinach, kale, and other leafy greens are cited for their vitamin and nutrient content, which supports both vascular and overall health.
Tomatoes: Cooking and heating tomatoes are recommended to increase the bioavailability of lycopene, a beneficial compound.
Carrots: Boiling or steaming carrots can increase their beta-carotene levels.

Protein Sources

CNN's health reports discuss a variety of protein sources, generally favoring leaner, less processed options. Fatty fish is often recommended for its omega-3 fatty acids, which benefit heart and brain health. Eggs, once mistakenly vilified for dietary cholesterol, are now recognized as a good source of protein and choline. For those seeking plant-based protein, beans, lentils, and nuts are consistently promoted. When it comes to meat, lean, unprocessed poultry and fish are considered part of a healthy diet, while processed meats are linked with negative health outcomes.

The Importance of Grains and Fats

Experts on CNN often stress the benefits of whole grains over refined grains. Whole grains, like brown rice, oats, and quinoa, offer fiber that promotes digestive health and satiety. When it comes to fats, the focus is on incorporating healthy, unsaturated options. Olive oil is consistently mentioned as a top choice for cooking and salad dressings due to its antioxidant properties and benefits for heart health.

Contrasting Healthy vs. Less Healthy Food Choices

CNN's reporting often contrasts healthy choices with items to limit or avoid, providing a clear guide for making better dietary decisions. The key distinction is between minimally processed, nutrient-dense foods and ultra-processed, energy-dense items with high levels of salt, sugar, and unhealthy fats.


Healthy Choices	Less Healthy Choices (Limit/Avoid)
Fruits and Vegetables: Fresh, frozen, or canned without added sugar/salt	Sugary Beverages: Sodas, energy drinks
Whole Grains: Brown rice, oats, whole-grain bread	Refined Grains: White rice, white bread, most crackers
Lean Proteins: Fish (salmon), lean chicken, eggs	Processed Meats: Hot dogs, chicken nuggets, cured meats
Legumes: Beans, lentils, chickpeas	Ultra-Processed Snacks: Chips, candies, most cookies
Healthy Fats: Olive oil, nuts, avocados	Unhealthy Fats: Butter, lard, tropical oils
Unsweetened Beverages: Water, tea (matcha)	Added Sugars: Sugar, honey, maple syrup

Popular Diets Featured on CNN

CNN's coverage often highlights broader dietary patterns known for their health benefits, not just individual foods. The Mediterranean diet, with its focus on vegetables, fruits, whole grains, nuts, and olive oil, has been consistently featured and is highly recommended by experts for heart health. A variation, the MIND diet, which is a hybrid of the Mediterranean and DASH diets, was developed specifically for brain health and is also regularly discussed. These diets emphasize fresh, plant-based foods and limit red meat and processed foods, aligning with CNN's broader recommendations.

The Problem with Ultra-Processed Foods

CNN has dedicated significant coverage to the dangers of ultra-processed foods (UPFs), with reports citing studies showing their links to weight gain, chronic diseases, and premature death. UPFs are often laden with salt, sugar, and unhealthy fats, and engineered to be hyper-palatable, which can lead to overconsumption. The network's reporting highlights that switching to a minimally processed diet can lead to significant health improvements, even without actively counting calories.

Cooking and Preparation Methods

Beyond the foods themselves, CNN also covers healthy preparation methods. Experts have advised that roasting, baking, or 'griddling' vegetables with a little olive oil is preferable to boiling, which can leach nutrients. Steaming is also a good option for preserving nutrients in some vegetables, like carrots.

Conclusion: A Consistent Message for Better Health

In summary, the message from CNN's health coverage is consistent and clear: prioritize a diet rich in whole, minimally processed foods, and significantly reduce the intake of ultra-processed items, added sugars, and processed meats. By focusing on colorful fruits and vegetables, whole grains, lean proteins, healthy fats like olive oil, and plenty of fluids, individuals can follow the dietary advice regularly featured on CNN and endorsed by leading nutritional experts. Making small but consistent shifts towards this pattern, whether inspired by the Mediterranean or MIND diet, can lead to substantial long-term health benefits, as supported by numerous studies cited in their reporting. For more context on national dietary guidance, you can reference the latest recommendations from the CDC, which often align with these principles.

Frequently Asked Questions

CNN has highlighted the benefits of berries, such as blueberries and strawberries, for their antioxidant content and potential brain health benefits. Citrus fruits are also recommended for their high vitamin C levels.

CNN health reports strongly advise limiting or avoiding ultra-processed foods, which are often high in salt, sugar, and unhealthy fats. However, some minimally processed options like canned beans (without excessive salt) or frozen fruits and vegetables are considered acceptable.

CNN has covered several healthy dietary patterns, including the Mediterranean diet and the MIND diet (a hybrid of the Mediterranean and DASH diets), which are lauded for their focus on whole, plant-based foods and links to better heart and brain health.

According to experts featured on CNN, methods like roasting, baking, and 'griddling' are healthy ways to prepare vegetables. Using healthy fats like olive oil and cooking minimally are recommended, while boiling is often considered less ideal as it can remove nutrients.

Yes, fatty fish like salmon is frequently recommended by experts on CNN due to its high concentration of omega-3 fatty acids, which are beneficial for both heart and brain health.

No, CNN's coverage emphasizes distinguishing between whole grains and refined grains. Whole grains like brown rice and oats are encouraged for their fiber content, while refined, high-sugar carbs found in ultra-processed snacks should be limited.

Ultra-processed foods are items like chips, sugary drinks, and processed meats that are often high in calories, sugar, fat, and salt. CNN has reported on studies linking high consumption of these foods to increased health risks, including weight gain and chronic disease.