These are various food to achieve various purpose. Enjoy.

1. WEIGHT LOSS OR MAINTENANCE

Use fruit, vegetables, lean protein and whole grains to replace high-fat, high-calorie foods. Staying within your required calorie range is vital for achieving and maintaining a healthy weight. The fiber in whole grains, fruits and vegetables help fill you up faster and keep you full longer than foods that are
loaded with sugar. The longer you are satiated, the less likely you are to exceed your ideal calorie range.

2. BLOOD SUGAR CONTROL

Sugary foods, such as white bread, fruit juice, soda and ice cream, cause a spike in blood sugar. While your body can to insulin resistance, which can go on to become type 2 diabetes. Complex Carbohydrates, such as whole grain bread, oatmeal and brown rice, cause a slow release of sugar into the bloodstream, which helps regulate blood sugar.

3. DECREASE HEART RISK

Regularly consuming high-fat foods can increase your cholesterol and triglyceride levels, which can cause plaque to buildup in your arteries. Over time, this can lead to heart attack, stroke or heart disease. Eating a moderate amount of healthful fats such as those found in olive oil, avocados, fish,
nuts and seeds helps protect your heart.

READ: Effect of eating Egg to the Body

4. STRONG BONE AND TEETH

A diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss (osteoporosis) associated with getting older.

5. SUPPORT FOR BRAIN HEALTH

A healthful diet is just as good for your brain as the rest of your body. Unhealthy foods are linked to a range of neurological Problems the risk of depression. Other nutrients, like potassium, actually
involved in brain cell function. A varied, healthful diet keeps your brain functioning properly, and it can promote good mental health as well.