1) Energy density
Fast food tends to be high in fat, refined grains and added sugars, all of which increase their energy density, or calories per gram. Eating lots of energy-dense foods increases your risk for obesity. Healthy foods, on the other hand, including fruits, vegetables, whole grains, low-fat dairy products and lean protein, tend to be lower in energy density. A diet low in energy density helps you lose weight because you can eat more food for fewer calories, so you'll be less likely to overeat due to hunger, according to the Centers for Disease Control and Prevention.
2) Nutrient density
Part of the problem with fast food is that the high amount of fat and added sugars increases the calories it contains without providing you with essential nutrients. This means fast food is relatively nutrient-poor. A study published in the "Journal of the American College of Nutrition" in 2004 found that the more often people ate fast food, the lower their micronutrient intake was. Choosing healthy foods will help you increase the nutrient density, or nutrients per calorie, of your diet and make it easier for you to meet the recommended intake of essential nutrients.
3) Effect on health
While eating healthy foods may lower your risk for health problems including obesity, heart disease, diabetes and certain types of cancer, fast food can have the opposite effect. A study published in the "European Journal of Clinical Nutrition" in December 2013 found that fast food consumption increases the risk for metabolic syndrome, in part by increasing triglyceride levels. Another study, published in May 2012 in "Obesity Surgery," found that those who ate the most fast food had a higher risk for obesity than those who didn't consume fast food or rarely consumed this type of food. Being obese or overweight increases your risk for heart disease and Type 2 diabetes.
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