“Effectively all modern commercially available foods can be consumed healthily as part of a normocaloric, well-balanced diet.”

A variety of minimally processed and unprocessed foods low in unhealthy fats, free sugars and sodium are the foundation of any healthy diet. People are now consuming more highly processed foods high in unhealthy fats, free sugars and salt/sodium, and many people do not eat enough fruit and vegetables or consume sufficient dietary fibre. Foods high in unhealthy fats, free sugars and sodium should be limited.

Evidence shows that diets high in ultra-processed foods are linked to higher risks of obesity, heart disease, diabetes, and some cancers. Healthy eating patterns emphasize nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and limits on sugars, saturated fats, and sodium.

According to the Dietary Guidelines for Americans, 2020–2025 (Dietary Guidelines), a healthy dietary pattern consists of nutrient-dense forms of foods and beverages across all food groups, in recommended amounts, and within calorie limits. The Dietary Guidelines also recommend limiting foods and beverages higher in added sugars, saturated fat, and sodium, and limiting alcohol intake. The core elements of a healthy dietary pattern include consumption of vegetables of all types, fruits, grains (especially whole grains), low-fat or fat-free dairy, protein foods, and oils while also paying attention to portion size.

We call for a reevaluation of the long-standing dogmatic nutritional principle that “all foods fit” for all cases of eating disorders (EDs) and its corollary, “there are no bad foods” (for anyone ever) during ED treatment. Based on accumulated scientific research, we challenge these ideologies as outdated, confusing, and potentially harmful to many patients. The scientific literature clearly indicates that some foods “don’t fit” and *are* harmful, at least to some people under specific circumstances, including food allergies, sensitivities, intolerances, religious preferences, and ultra-processed foods which promote addiction-like eating and higher morbidity/mortality.

The mindset in contemporary ED treatment is that “all foods fit”. It has been suggested that UPFs are a “blind spot” in ED research and treatment. Ultra-processed foods (UPFs) have been associated with adverse health effects, and adopting an “all foods fit” philosophy may be critical for some but others may achieve food neutrality through strategic avoidance of specific, triggering UPFs (e.g., harm reduction).

The CDC recommends that for a 2,000 calorie diet, no more than 200 calories should come from added sugars. Added sugars in foods and drinks can make it hard for people to get the nutrients they need without getting too many calories, and high sugar consumption is linked to obesity, type 2 diabetes, heart disease, cavities, and gout.

In comparison with a more traditional Western diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats. Based on our understanding of nutritional requirements and their likely health impacts as described above, healthy dietary patterns can be generally described as those that are rich in health-promoting foods, including plant-based foods, fresh fruits and vegetables, antioxidants, soya, nuts, and sources of omega-3 fatty acids, and low in saturated fats and trans fats, animal-derived proteins, and added/refined sugars.

This study suggests that decreasing the dietary share of ultra-processed foods is a rational and effective way to improve the nutritional quality of US diets. An inverse dose–response association was found between ultra-processed food quintiles and overall dietary quality measured through a nutrient-balanced-pattern factor score characterized by being richer in fiber, potassium, magnesium and vitamin C, and having less saturated fat and added sugars.

Ultra-processed foods tend to be hyperpalatable, energy-dense, low in dietary fiber, and contain little or no whole foods, while having high amounts of salt, sweeteners, and unhealthy fats. Ultra-processed food consumption has been associated with higher risk of cardiovascular disease and all-cause mortality.

The Academy of Nutrition and Dietetics supports a total diet approach to healthy eating. All foods can fit within this pattern if consumed in moderation with appropriate portion size and physical activity.

Limit red meat, and avoid processed meats such as bacon and sausage. Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.

Analysis of the eating habits of nearly 40,000 U.S. adults found that higher consumption of ultra-processed foods increased the risk of death from all causes. For every 10% increase in calories from ultra-processed foods, mortality risk rose by 9%, meaning someone who gets 60% of their calories from these products has a 27% greater chance of dying of all causes compared to someone who limits these foods to 30% of their diet.

The first randomized, controlled study found that people who ate processed food ate more calories and gained more weight than when they consumed a whole food diet. Researchers note that ultra-processed foods can be difficult to restrict and that it takes more time and more money to prepare less-processed foods.

Takeaway foods, cakes, biscuits and soft drinks are examples of foods usually high in saturated fat, added salt or added sugars. They should be considered as extras to your usual diet and only eaten occasionally and in small amounts. Eating a well-balanced diet means eating a variety of foods from each of the 5 food groups daily, in the recommended amounts.

The authors concluded that a diet comprised of a variety of high-quality plant-based foods yields the lowest disease rates, and that, 'there is no evidence of a threshold beyond which further benefits do not accrue with increasing proportions of plant-based foods in the diet.' The authors thus advocate a whole food plant-based diet consistent with a vegan diet.

Some ultra-processed foods, such as whole-grain breads and yogurts, are associated with reduced risks of chronic diseases, including colorectal cancer. However, researchers and advocates should be aware that better classifications are needed.

Current evidence shows that diets high in ultra-processed foods are associated with a higher risk of obesity, Type 2 diabetes, cardiovascular disease and overall mortality. However, the mechanisms by which ultra-processed foods may influence health outside of these dietary patterns or nutrients are less clear and likely involve a complex interplay of the food matrix, additives and displacement of whole foods.

Researchers constructed a less-processed menu deriving 20% of calories from ultra-processed foods and a more-processed menu deriving 67% of calories from ultra-processed foods. Both menus were calculated to have a Healthy Eating Index score of about 43-44 out of 100, a relatively low score reflecting poor adherence to the Dietary Guidelines for Americans.

Studies have linked high-sugar diets to an increased risk of heart disease and heart disease risk factors, including high blood pressure and triglyceride levels. Even diet soda, which contains no sugar and zero calories, is associated with a higher risk of metabolic syndrome, a group of symptoms that include increased belly fat, blood sugar, blood pressure, and blood fat levels.

Ultra-processed foods often have a high energy density (calories per gram) and are highly palatable and appealing, making them easy to overconsume. Some foods not considered ultra-processed, such as some takeaways or home-made cakes and biscuits, might also be high in fat, salt and sugar and should only be eaten as occasional treats as part of a healthy, balanced diet.

Many of the substances used in the process to preserve processed meats have been shown to increase the risk for cancer, hypertension, and other health conditions. High fructose corn syrup raises the level of sugar faster than even sugarcane and experiments have shown that animals fed with high fructose corn syrup can become diabetic.

White carbohydrates such as bread, pasta, potatoes, rice, cookies, cake, or pancakes should be replaced with whole-grain versions for better health outcomes.

Sweetened yogurt, bran muffins, sushi, gummy fruit snacks, and hazelnut-chocolate spread are marketed as healthy options but often contain hidden added sugars and unhealthy ingredients that undermine their nutritional value.

Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale, cabbage and bok choy are packed with nutrients and help protect against cancer and heart disease. However, they also contain chemical compounds called thiocyanates that can be problematic in excess.

High-fat foods have a lot of calories but little nutrition, and many are made with unhealthy saturated or trans fats. These types of fats are solid at room temperature, such as the fat in cheese and butter, whereas heart-healthy olive oil is a liquid fat.

A balanced diet will include a variety of foods from the following groups: fruits, vegetables, grains, dairy, protein foods. To get the nutrition you need, most of your daily calories should come from: fresh fruits, fresh vegetables, whole grains, legumes, nuts, lean proteins.

Major health organizations including WHO, USDA, and AHA consistently classify ultraprocessed foods (e.g., sugary cereals, sodas, many snacks) as not suitable for regular inclusion in healthy diets due to high levels of added sugars, sodium, and unhealthy fats; they recommend limiting them to occasional use, directly contradicting the idea that all commercial foods can be healthily consumed regularly.

The “all foods fit” philosophy recognizes that all foods—from kale to cupcakes—can have a place in a healthy diet. It’s not about eating everything in equal quantities but rather understanding that all foods can contribute to your overall nutritional goals in different ways. Nutrition science supports the idea that a healthy diet is about overall patterns rather than individual foods, with research showing dietary quality, variety, and moderation as key factors.