Health benefits

 Eating a diet rich in vegetables and fruits as part of

an overall healthy diet may keep you healthy.
 Eating a diet rich in some vegetables and fruits as
part of an overall healthy diet may keep you fit.
 Diets rich in foods containing fiber, such as some
vegetables and fruits, may reduce the risk of heart
disease.
 Eating foods such as vegetables that are lower in
calories per cup instead of some other higher-
calorie food may be useful in helping to lower
calorie intake .

Weight Gain
Filling your diet with junk food may lead to weight gain.
It takes an extra 3,500 calories in your diet to gain 1
pound of body weight. For example, consuming 500
calories from junk food each day can lead to 1 pound of
weight gain in just a week. Snack on whole fruit, wheat
crackers and baby carrots with fat-free dressing instead.
These snacks provide fewer calories than junk food, so
you are less likely to gain weight.
Tooth Decay
A diet rich in sugary sweets increases your chances of
developing cavities. Tooth decay occurs when enamel, the
protective coating on your teeth, starts to break down. Eating
junk food with high sugar content, such as soda, candy and
baked goods, coats your mouth, gums, tongue and teeth with
sugar. This sugar coating attacks enamel and leads to tooth
decay and cavities. Avoid having a painful trip to the dentist by
eliminating sugary snacks from your diet. If you drink soda,
switch to a sugar-free variety. Lessen your risk of tooth decay by
brushing your teeth after each meal or snack.

Weight Loss

Use fruit, vegetables, lean protein and whole grains to replace

high-fat, high-calorie foods. Staying within your required calorie
range is vital for achieving and maintaining a healthy weight.
The fiber in whole grains, fruits and vegetables help fill you up
faster and keep you full longer than foods that are loaded with
sugar. The longer you are satiated, the less likely you are to
exceed your ideal calorie range.
Check Ingredients

Since healthy foods tend to be less processed, they often

contain fewer ingredients, and the ingredients they do contain
are often easily recognizable as something you might have in
your own kitchen. Avoid foods with one or more types of sugar
listed near the top of the ingredients list, as ingredients are
listed by weight. Fruit juice is good for health. Foods containing
grains should preferably only include whole grains, or have
these listed as the first few ingredients.

Whole Foods vs. Processed Foods

Junk foods tend to be very highly processed and are often made
with refined grains and sugar. Whole foods, including fruits,
vegetables, legumes, whole grains, low-fat dairy products,
seafood, poultry and lean meat, are usually healthy options.
Using these foods to cook meals from scratch allows you to
control the ingredients and overall nutrition of your meals and
snacks. Minimally processed foods, like precut vegetables and
canned or frozen fruits and vegetables, are usually as nutritious
as fresh foods, sometimes make eating healthily easier.
Eating a balanced and varied diet is an
important part of being healthy and
feeling good.
 Eat at least 5 portions of a variety of
fruit and vegetables every day
 Base meals on potatoes, bread, rice,
pasta or other starchy carbohydrates;
choose wholegrain versions where
possible
 Have some dairy or dairy alternatives
choose lower fat and lower sugar
options
 Eat some beans, pulses, fish, eggs,
meat and other proteins.
 Drink 6-8 cups of water a day

Benefits of eating healthy:

1) Being safe from illness like diabetes, and heart problems.
2) Being healthy is important so that you keep your weight at a
healthy level.