Advantages & Disadvantages Of Healthy Food Vs. Junk Food

Junk food can include fast food or packaged or prepared foods from the grocery store, while healthy food often includes fresh and minimally processed foods with lots of nutrients. You probably know that a variety of healthy foods should be part of your balanced diet, but you may be trying to decide whether it is worth the effort to eat healthy. Weighing the advantages and disadvantages of healthy food and junk food can help you make up your mind.

Nutrient Density

Compared to junk food, healthy food is more nutrient dense. This means that it is high in beneficial nutrients, but low in added calories from sugars, starches or solid fats, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. A diet that emphasizes nutrient-dense foods is more likely to meet your needs for fiber, vitamins and minerals than a diet with junk food. Junk food may meet many of your nutritional requirements, but you will probably get extra calories.

Health Implications

An advantage of healthy food is that it may reduce your risk for chronic diseases. Nuts, fruits, vegetables, beans and whole grains may all reduce your risk for heart disease, according to the Linus Pauling Institute Micronutrient Information Center. A disadvantage of junk food is that it may be high in trans fats from partially hydrogenated oils, which are in fried foods and packaged snack foods. Trans fat may be the worst kind of fat for your heart, according to the Harvard School of Public Health. A high-sodium diet may raise your blood pressure, and a high-sugar diet may increase your risk for diabetes.

Weight Control

An advantage of healthy food is that it may help you control your weight better than when you eat junk food. Many healthy foods, such as fruits, vegetables, lean proteins, low-fat dairy and beans, have a low energy-density, or a low amount of calories in each serving of food. This means that you may get full after eating fewer calories, according to the Centers for Disease Control and Prevention. Fiber, protein and water in these foods may help decrease hunger. High-fat, high-sugar or high-starch unhealthy foods can be high in calories and not very filling, so a disadvantage is that they can cause you to overeat, which in turn leads to weight gain.

Convenience

An advantage of junk food is that it can be very convenient, since it is easily available at restaurants, fast food chains, vending machines, convenience stores and social gatherings. However, you can learn to plan ahead so that you always have a healthy alternative nearby, such as yogurt and fruit in the refrigerator, vegetables and whole-grain bread in the freezer and nuts and a can of tuna in the pantry or a drawer at work.