Friends&help

Healthy foods are foods that have high nutritional value such as vegetables, whole grains, fish, lean meats. These foods are nutrient dense and give your body the vitamins and nutrition you need. Foods that have high calories are dependent upon how calorie dense they are. For example: A salad can be high calorie depending on what you put in it, but it doesn't necessarily make it unhealthy. I suggest reading food labels so you know how much fat, calories, etc, goes into what you are eating.

How to not gain weight is simple. All you have to do is not eat over your maintenance calories which you can figure out on MyFitnessPal when you set up your profile.