Pharmaceutical Review (Associate Editor) All of the major food groups, including lean proteins, whole grains, healthy fats, and colorful fruits and vegetables, are typically represented in a healthy diet by nutrient-dense foods. Trans fats, added salt, and sugar-containing meals should be swapped out for more nutrient-dense alternatives as part of healthy eating practices. A nutritious diet has several advantages, such as strengthening bones, defending the heart, preventing sickness, and elevating mood. The connection between trans fats and conditions connected to the heart, like coronary heart disease, has long been understood by the medical profession. By preventing cell damage, consuming foods rich in antioxidants can help people lower their risk of getting cancer. Beta carotene, lycopene, and vitamins A, C, and E are just a few of the phytochemicals that can be found in fruits, vegetables, nuts, and legumes and function as antioxidants.