“Healthy” is one of the most overused and underdefined words in the wellness world. We see it on food labels, workout plans, and social media posts—but what does it actually mean? The truth is, “healthy” can look very different from one person to another. I wanted to take a moment to explain on my blog what “healthy” means to me and why as a dietitian, I think that is important. In this post, I’ll unpack the meaning of healthy, explore how it can apply in many different ways, and help you create your own working definition.

Why is “Healthy” Hard to Define?

The word “healthy” is subjective. For some, it means eating clean and going to the gym. For others, it means managing a chronic illness, avoiding allergies, reducing stress, or just having enough energy to get through the day. On top of that, the term is often used as a marketing tool—plastered on everything from sugary granola bars to supplements. This lack of clarity can leave people confused or misled. Fortunately, in recent years, the FDA (Food and Drug Administration) has recognized the need for some parameters around the word in order to manage food manufacturers. Here is how they define “healthy”:

“Healthy” foods must meet specific criteria for nutrient content, including limits on saturated fat, sodium, and added sugar, and they must provide meaningful amounts of foods from recommended food groups.”

2022 Proposed (but currently not approved) FDA criteria for allowing a food to be labeled as “healthy” consists of two criteria. One, a food must contain a meaningful amount (?) of at least one food group– fruits, vegetables, whole grains, dairy, protein foods, and oils. Two, it limits added sugar, sodium, and saturated fats. As you can see, even the FDA has a hard time defining this term. While I agree that limiting added sugars, sodium, and saturated fats are good rules of thumb, the first criteria leaves me wondering what they mean by “meaningful amount”. Do they mean a qualified serving as defined by Dietary Guidelines for Americans? That would be my best guess.  But let’s not get stuck in the nitty gritty of government lingo, we all know that can lead down a twisting path. 

In reality, there’s not a concrete, objective way to define the word “healthy”, but here are some common nutritional principles that most experts can agree on:

• Prioritize whole, minimally processed foods
• Eat a balance of protein, carbohydrates, and healthy fats
• Get enough fiber, vitamins, and minerals
• Stay well hydrated
• Limit added sugars, sodium, and trans fats

However, your personal version of healthy eating might also reflect your culture, dietary preferences, food sensitivities, budget, and schedule. It doesn’t have to be rigid and I know your schedule has more to do with it than you want or can change sometimes.  That’s why my tagline is “Healthy Convenience for Real Life.

Luckily for you, the Fast Food Dietitian is here to help! My philosophy for healthy eating is pretty simple: 

1. Hands down, my number one principle is trying to choose as many fruits and vegetables options as possible, each day.  I know it feels a bit cliche, but (Give categories that eating fruits and veggies improves: gut health, immune system, brain health, healing, live longer…)  The amount of phytonutrients and antioxidants, especially when consumed in variety, is astounding. Phytonutrients and antioxidants are the compounds that help you look and feel youthful longer. They help your body repair cells that need repairing. They help eliminate cells that need to be flushed out (aka toxins and free radicals). They help keep out guts functioning optimally which is important as this is our first line of immunity defense. Here are some to name a few:
   • Flavonoids (e.g., quercetin in apples/onions)
   • Carotenoids (e.g., beta-carotene in carrots)
   • Glucosinolates (in broccoli, cabbage)
   • Polyphenols (in berries, grapes)
   • Lycopene (in tomatoes)
2. Look for protein in meals and snacks (though not always required). Meat keeps you fuller longer and proves to be beneficial for muscle functions, cell growth and repair, skin, nails, mental clarity, and immune function, to name a few. You can get protein from plant sources, yet oftentimes, these are not complete proteins and will not be satisfied for as long so I do not rely on plants for my complete protein needs. 
3. Be mindful of sodium, saturated fats, and added sugars. The reason this is number 3 is more vague is because if you are doing number one, then you are likely limiting these 3 components anyway, and that just takes off the pressure doesn’t it?!

So look for ways you can increase fruits and vegetables in your day and I guarantee your overall health and diet will improve. 

How to Spot “Healthy” on a Food Label

Look at the food label on the back, not the front of box marketing. Here are some quick tips for reading labels for snacks with a healthy lens. (This is general rule of thumb guidance, not intended to be used as a personalized nutrition plan.)

• Protein: Aim for 8g+ per snack or 20-30g per meal
• Fiber: 3g+ is a good baseline for a snack. 
• Added Sugars: Under 10g per serving is ideal
• Sodium: Choose items with <200mg per snack
• Calories: Match portions to your personal needs.
• Ingredients: Fewer, recognizable ingredients are better

Watch for marketing terms like “natural,” “low-fat,” or “gluten-free”—they don’t always mean the product is healthy.

Lastly, “Healthy” is personal.

Perfection isn’t the goal. Consistency, flexibility, and self-awareness matter more. If you’re unsure where to start, consider working with a dietitian, personal trainer, or therapist. Also, take some time to think about what “healthy” means to you in your stage of life and needs. It changes throughout our life. For example, when I was in my 20’s, healthy looked like looking good and having defined abs. Now, healthy means much more about the inside versus the outside.  

Conclusion 

“Healthy” is a moving target, and that’s okay. It evolves with your life stage, priorities, and experiences. In terms of food, “healthy” is a mindset– choosing more nutrient rich foods more often than not on a daily basis. For more, sign up for my nutrition nuggets newsletter, so you can get tips on getting more nutrient dense foods in your life while on-the-go.