Junk food is an all-too-common component of the modern lifestyle. It’s easy to access, convenient and often cheaper than healthier alternatives.
Unfortunately, most junk food is high in unhealthy fats, sugar and salt, making it an unhealthy choice for both short-term and long-term health. The good news is that you can make small changes to your diet that can help you reduce your dependence on junk food.
Planning Ahead
Planning ahead can help you avoid the temptation of junk food. Make a meal plan of healthy meals and snacks in advance so you know what you’ll be eating throughout the day. Pack healthy snacks like fruit, nuts or granola bars in your bag or car so they’re always available when hunger strikes.
Substituting Unhealthy Foods
Rather than removing all junk food from your diet, focus on substituting healthier alternatives for unhealthy choices. Rather than chips or cookies as a snack, opt for lower-calorie options like popcorn or pretzels with peanut butter. Instead of soda or juice, have water or unsweetened tea instead.
Choosing Healthier Fast Food Options
When eating out at fast food restaurants, make smart decisions about what to order. Choose grilled chicken sandwiches over burgers and go for side salads rather than fries. Also look for items that are lower in sodium and saturated fats.
Making Healthy Swaps at Home
When eating at home, look for ways to make healthier swaps in recipes that call for unhealthy ingredients. For example, instead of using white flour use whole wheat flour in baking recipes; use plain Greek yogurt instead of sour cream; use olive oil instead of butter; use unsweetened cocoa powder instead of chocolate syrup; and substitute chia seeds for sugar.
Including More Fruits & Vegetables
Adding more fruits and vegetables to your diet is one of the best things you can do to reduce your dependence on junk food.
These foods are naturally low in calories yet high in nutrients like vitamins A, B6 and C as well as minerals like potassium and magnesium. Eating more fruits and veggies also helps fill up your stomach faster so you eat less overall.
Conclusion:
How Can I Change My Junk Food Healthy? Making small changes such as planning ahead, substituting unhealthy foods with healthier alternatives when eating fast food or at home, including more fruits & vegetables are all effective ways to reduce junk food consumption while still enjoying flavorful meals.