Talk to any nutritionist or dietitian, and she will tell you that there are "healthy" food choices and "unhealthy" ones. These professionals have the education and experience to know how to rate a food's "healthiness" without doing much evaluation. You also can have the basic tools of understanding to make a split-second decision on whether to consume a certain food or decide against it, without pulling out a reference book each time you are ready to eat.
Glycemic Index
Although you would need a reference to find the exact glycemic index of food, this is not necessary if you know the general rules. Moderate white, starchy carbs and sweets. These foods have a high glycemic index and will send your blood sugar skyrocketing. This can put you at risk for "insulin resistance," which is a precursor for diabetes. Instead, stick with whole grains and vegetables for your carbohydrate intake.
Fat Content
High-fat foods are considered "bad" most of the time. These include high-fat meats, high-fat dairy, pastries, cream sauces and fried foods. Substitute lean cuts of meat, poultry and fish, low-fat dairy, whole-grain toast, and condiments that do not have a high-fat content, like salsa and mustard. Stick with grilled or baked foods instead of fried foods. The exception to this rule comes with the type of fat. Vegetable fats contain health-promoting monounsaturated and polyunsaturated fats and fish contain omega 3 fatty acids, which are healthy. Fats from animal sources are generally unhealthy.
Fiber Content
Fiber content tends to go hand in hand with the glycemic index of a carbohydrate. Fiber helps the digestion process happen more slowly and prevents your blood sugar levels from increasing quickly. Again, to increase your fiber intake, stick with the whole grains, vegetables and legumes. The white, starchy breads and pastas tend to have little fiber, or other nutrients, for that matter.
Vitamin and Mineral Content
Your body needs vtamins and minerals from all food groups to stay healthy and energetic. A varied diet can help you get all the vitamins and minerals you need. Processed snack foods and sweets tend to have low nutrient value, and therefore are considered "bad." You can be guaranteed a nutrient-rich diet if you consume a variety of fresh vegetables and fruits, whole grains, legumes, nuts and proteins, like lean cuts of meat, poultry and fish.
How Much You Eat
Another important factor to consider when determining the healthy foods versus the "bad" foods is how often you eat them. Any healthy food when consumed in large amounts, at the expense of a diet full of variety, can be unhealthy. Likewise, any "bad" food eaten in moderation will not have a negative effect on your overall health, as long as the rest of your diet is healthy. Therefore, it is important to remember that "bad" foods are not really bad, unless you eat them in excess.
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