Are you able to eat more calories and still have the same body composition if you eat healthy food?

Yeah because your putting healthier food in your body which is healthier

People who utilizes the progression principle will ensure their exercise program increases in frequency, intensity, time, and type. the changes need to happen gradually in order to ensure they make gains in their fitness program. a person who doesn't utilize the progression principle can still gain health benefits from exercising, but will not continue to improve in cardiovascular fitness.