It’s easy to get confused by what’s labeled as “healthy” in today’s food industry. For example, cereals marketed as heart-healthy might contain just a small amount of whole grains or fiber. Packages often show pictures of fruits or bowls of berries, even when the actual product contains no real fruit, just artificial flavoring.
To address this confusion, the U.S. Food and Drug Administration (FDA) has proposed new rules to redefine how foods can be labeled as “healthy.” These updates, introduced in 2022 and continuing into 2024, were designed to help people make clearer, more informed food choices.
Under the new definition, for a food to be labeled “healthy,” it must include a meaningful amount of at least one essential food group — like fruits, vegetables, dairy, grains or proteins. It must also meet updated limits on added sugars, sodium and saturated fat, based on standard serving sizes.
This means, for example, that a cereal must now include real whole grains and stay within the limits for sugar and sodium to be considered healthy. Similarly, nutrient-dense foods like salmon, which were previously excluded due to older criteria, would now qualify under the new definition.
These changes are part of a broader national strategy led by the Biden-Harris administration to fight hunger and improve nutrition and public health. The old rules, dating back to the 1990s, allowed heavily processed foods to carry a “healthy” label while excluding foods like nuts or avocados just because they were high in fat, even if that fat was naturally occurring and health-promoting.
The new rules are supported by updates in nutritional science and reflect guidance from credible sources like the Dietary Guidelines for Americans (2020-2025) and leading institutions such as Harvard’s School of Public Health. These resources emphasize that food quality, nutrient density and dietary patterns matter more than any one individual nutrient.
There are many advantages to this shift. It better aligns with modern nutrition science, helps people recognize healthier food choices, and may push food manufacturers to improve their product formulations. Most importantly, it reduces misleading labeling that previously allowed high-sugar or ultra-processed foods to be marketed as healthy.
There are also challenges, however. Smaller food companies may struggle to meet the new requirements, and large manufacturers may push back against stricter standards. Additionally, some nutritious foods may still fall outside the definition because of their fat content, even though research now shows clearly that not all fats are harmful.
And that brings us to one of the biggest debates in this discussion — the role of saturated fat. The new FDA rules continue to restrict foods high in saturated fat from being labeled as healthy. But recent research is challenging the long-standing belief that saturated fat increases heart disease risk.
A 2021 review in the journal Nutrients found that many well-conducted studies show no consistent link between saturated fat and heart disease. In fact, saturated fat appears to raise LDL cholesterol primarily through larger particles, which are less harmful, and it also increases HDL (the “good”) cholesterol. Nutrient-dense whole foods like full-fat dairy, eggs and meats should not be judged solely by their saturated fat content, especially when they provide essential nutrients and are minimally processed.
It’s also important to differentiate saturated fats from harmful industrial fats like hydrogenated vegetable oils. Unlike naturally occurring fats in animal foods, hydrogenated oils contain trans fats which have been shown to significantly raise the risk of heart disease and inflammation.
These trans fats were once widespread in processed snacks, margarine, and baked goods. Today, many countries, including the U.S., have banned or limited them but trace amounts may still be found in imported or shelf-stable products. I believe that the focus should shift away from demonizing saturated fats and toward eliminating harmful trans fats and reducing overconsumption of refined oils.
Lastly, the FDA’s updated definition of “healthy” food labeling is certainly a step in the right direction. It encourages transparency, helps people navigate their options more confidently, and pushes the food industry to improve product quality.
Still, as nutritional science continues to evolve, it’s important that policy keeps up — especially when it comes to understanding the different types of fat and the context in which they’re consumed. In my opinion, future guidelines should reflect the full picture that real, whole foods — even those with natural fat — can be a part of a truly healthy diet.
References:
• U.S. Food & Drug Administration. “FDA Finalizes Updated “Healthy” Nutrient Content Claim”. https://www.fda.gov/food/hfp-constituent-updates/fda-finalizes-updated-healthy-nutrient-content-claim
• MDPI. “Dietary Saturated Fats and Health: Are the U.S. Guidelines Evidence-Based?”. https://www.mdpi.com/2072-6643/13/10/3305
• Harvard T.H. Chan School of Public Health. “Healthy Eating Pyramid”. https://nutritionsource.hsph.harvard.edu/healthy-eating-pyramid/
• Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/
• U.S. Food & Drug Administration. “Use of the “Healthy” Claim on Food Labeling”. https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/use-healthy-claim-food-labeling
• U.S. Food & Drug Administration. “FDA’s Updated “Healthy” Claim Definition”. https://www.fda.gov/media/184535/download
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
