One study analyzed whether certain foods were more or less likely to promote weight gain. There isn’t one “perfect” diet for everyone, owing to individual differences in genes and lifestyle.

Lower-quality foods include highly processed snack foods, sugar-sweetened beverages, refined (white) grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycemic foods such as potatoes.

High-quality foods include unrefined, minimally processed foods such as vegetables and fruits, whole grains, healthy fats and healthy sources of protein – the foods recommended in the Healthy Eating Plate.

Rather than choosing foods based only on caloric value, think instead about choosing high-quality, healthy foods, and minimizing low-quality foods.

Rather than focusing on calories alone, however, emerging research shows that quality is also key in determining what we should eat and what we should avoid in order to achieve and maintain a healthy weight. “A calorie is a calorie” is an oft-repeated dietary slogan, and not overeating is indeed an important health measure.

Focus on eating high-quality foods in appropriately sized portions.The strongest evidence to date shows that calories matter, but focusing on food quality is an equally important part of preventing weight gain and promoting weight loss. Dietary guidelines have changed over the years as research becomes more accurate in determining what we should eat to attain optimal health and weight.

Another word for previous studied