Healthy Foods and Nutrition

Fruits:
- Rich in vitamins, minerals, and antioxidants
- Examples: apples, bananas, berries, citrus fruits, avocados
Vegetables:
- Rich in vitamins, minerals, and fiber
- Examples: leafy greens, bell peppers, carrots, broccoli, tomatoes
Whole Grains:
- Rich in fiber, vitamins, and minerals
- Examples: brown rice, quinoa, whole wheat bread, oats
Protein Sources:
- Rich in protein, vitamins, and minerals
- Examples: lean meats (chicken, turkey), fish, beans, lentils, nuts, seeds
Healthy Fats:
- Rich in omega-3 fatty acids and antioxidants
- Examples: avocados, olive oil, nuts, seeds

Processed Meats:
- High in sodium, preservatives, and saturated fats
- Examples: hot dogs, sausages, bacon, deli meats
Refined Carbohydrates:
- High in empty calories, sugar, and unhealthy fats
- Examples: white bread, sugary drinks, candy, cookies
Fried Foods:
- High in calories, fat, and sodium
- Examples: french fries, fried chicken, doughnuts
High-Sugar Foods:
- High in added sugars, calories, and unhealthy fats
- Examples: sugary drinks, baked goods, candy
Saturated and Trans Fats:
- High in unhealthy fats, cholesterol, and calories
- Examples: butter, lard, partially hydrogenated oils, processed snacks

Nutrient Density: Healthy foods are high in nutrients and low in calories, while unhealthy foods are high in calories and low in nutrients.
Portion Control: Eating appropriate amounts of food to maintain a healthy weight and prevent chronic diseases.
Variety and Balance: Eating a variety of foods from different food groups to ensure a balanced diet.

Fruits are rich in vitamins, minerals, and antioxidants, with examples including apples, bananas, berries, citrus fruits, and avocados.
Vegetables are rich in vitamins, minerals, and fiber, with examples including leafy greens, bell peppers, carrots, broccoli, and tomatoes.
Whole grains are rich in fiber, vitamins, and minerals, with examples including brown rice, quinoa, whole wheat bread, and oats.
Protein sources are rich in protein, vitamins, and minerals, with examples including lean meats like chicken and turkey, fish, beans, lentils, nuts, and seeds.
Healthy fats are rich in omega-3 fatty acids and antioxidants, with examples including avocados, olive oil, nuts, and seeds.

Processed meats are high in sodium, preservatives, and saturated fats, with examples including hot dogs, sausages, bacon, and deli meats.
Refined carbohydrates are high in empty calories, sugar, and unhealthy fats, with examples including white bread, sugary drinks, candy, and cookies.
Fried foods are high in calories, fat, and sodium, with examples including french fries, fried chicken, and doughnuts.
High-sugar foods are high in added sugars, calories, and unhealthy fats, with examples including sugary drinks, baked goods, and candy.
Saturated and trans fats are high in unhealthy fats, cholesterol, and calories, with examples including butter, lard, partially hydrogenated oils, and processed snacks.

Nutrient density refers to the amount of nutrients in a food relative to its calorie content, with healthy foods being high in nutrients and low in calories.
Portion control is important for maintaining a healthy weight and preventing chronic diseases.
Eating a variety of foods from different food groups ensures a balanced diet.

Fleshy and sweet parts of plants that grow from flowers and contain seeds
Classified into four main categories:
- Citrus fruits (e.g. oranges, lemons, limes)
- Berries (e.g. strawberries, blueberries, raspberries)
- Tropical fruits (e.g. bananas, mangoes, pineapples)
- Stone fruits (e.g. peaches, plums, cherries)
Rich in nutrients, including vitamins, minerals, and antioxidants
High in fiber and water content, contributing to healthy digestion and hydration
Can help reduce risk of heart disease, diabetes, and certain cancers

Edible parts of plants that are not fruits or seeds
Classified into four main categories:
- Leafy greens (e.g. spinach, kale, lettuce)
- Cruciferous vegetables (e.g. broccoli, cauliflower, cabbage)
- Root vegetables (e.g. carrots, potatoes, onions)
- Allium vegetables (e.g. garlic, onions, shallots)
Rich in vitamins, minerals, and antioxidants
Low in calories and high in fiber, supporting healthy weight management
Can help reduce risk of heart disease, diabetes, and certain cancers

High in calories, sugar, salt, and unhealthy fats
Examples include:
- Fried foods (e.g. french fries, fried chicken, doughnuts)
- Processed snacks (e.g. chips, crackers, cookies)
- Sugary drinks (e.g. soda, sports drinks, energy drinks)
- Refined carbohydrates (e.g. white bread, sugary cereals, pasta)
Consuming junk food can lead to:
- Weight gain and obesity
- Increased risk of heart disease, diabetes, and certain cancers
- Low in essential nutrients, contributing to nutrient deficiencies