Healthy and unhealthy foods

FINAL NOTES: JUNK FOOD VS. HEALTHY FOOD DIETS

Having unhealthy snacks doesn't mean you've ruined your diet or need to feel guilty for not eating perfectly all the time.
A healthy food is one that is good for both your physical and mental health. That's why we recommend you practice healthy moderation when choosing food. 
Remember to stick to the 80/20 rule each day. If you know that you'll be eating party snacks later in the evening, build that into your day and keep the rest of the day a little healthier than usual. 
Having an unhealthy snack when you want to will keep you from feeling so deprived you give up. This is about building a sustainable lifestyle, not a crash diet. 
We hope you enjoy finding a healthy balance in your diet that works for you!
Beware These So-Called 'Healthy' Foods
Below is a roundup of foods that may surprise you for not being entirely as healthy as you thought. This could be because they have lots of sugars, sodium or bad fats.
Dried Fruits
Processed dried fruit found on supermarket shelves is loaded with sugar which, if not burnt off throughout the day, is converted to fat.
A healthy diet should only include 1-2 servings of fruit per day, so munching on a bag of sugary dried fruit isn’t the best idea, especially if you are trying to lose weight.
Because much of the sugar content from dried fruit is fructose, it can increase of risk of heart disease and diabetes. Even worse is dried fruit with added sugar, often referred to as ‘candied’ fruit.
Some of these products coat the fruit with extra sugar or syrup before heading to the drying process. Avoid them at all costs.

Nectar
Health gurus often tout agave and coconut nectar as a better alternative to traditional sweeteners like sugar and honey.
Unfortunately, nectar reacts the exact same way to sugar inside our body, so isn't quite the healthy option it's made out to be.
But what about other claims of health benefits, such as coconut nectar containing other nutrients?
Unfortunately, these claims are likely untrue and may be used by brands as a marketing technique.
In fact, some studies have found that coconut nectar contains more calories per teaspoon than table sugar.
At the end of the day, nectar is still a sugar and, therefore, not essential to our diets.
Muffins
Even if they’re filled with fruits or vegetables, or are made with seemingly healthy ingredients like oats or bran, muffins are still calorie bombs that are loaded with sugar and fat – similar to cakes.
Many muffin recipes use all-purpose flour containing zero fibre.
This is even worse if you eat muffins for breakfast, as without an adequate intake of fibre, you won’t feel full (leading you to indulge again).
This why it’s so important to know what goes into your muffin if you can’t live without them.