Wellness Articles

Junk Food Junkie?
How to Kick the Habit

Wellness Index

We know why they call it "junk" food — it has little if any nutritional value, is often high in calories, fat, sodium, sugar, and refined flour — but we eat it anyway. We like it, even though we may feel guilty after we indulge. The fact is, an occasional bag of potato chips or hot dog with the works won't kill you, but when junk food becomes a regular part of your diet, it can interfere with your nutritional health. (Junk food can fill you up so that you don't feel like eating more nutritionally balanced meals.) So, if you're a junk food junkie, try these tips for breaking your habit. Start gradually, making one change at a time. If you give yourself time to adjust to new habits, you'll be more likely to keep up with them. You won't feel as if you're depriving yourself, and with each successful step, you'll be motivated to follow through with the next. If you're like most people, it would be unrealistic to think that junk food will never pass your lips again. But it's very realistic — and healthful — to make simple changes in your eating habits to help limit the amount of junk food you eat. Why wait? Junk food should be the exception — not the rule — for healthier eating habits. You may even discover that "real" food isn't half bad.

TIPS FOR KICKING THE JUNK FOOD HABIT

• Begin by switching to the low-salt variety of your favorite snack chip or crackers— it's a start!

• If sweets are your downfall, try baking your own treats and reducing the amount of added sugar and fats by half.

• If you are quite certain that you can't live without candy, save it for a special occasion rather than an everyday indulgence. (For instance, you might allow yourself one candy bar on Sundays only.)

• Choose popcorn instead of potato chips for a quick snack. (First try your popcorn without the added butter; then try it without the added butter or salt.)

• Pretzels (unsalted) are a better choice than chips since they are lower in fat.

• At fast food restaurants, opt for a plain burger rather than deep-fried chicken and fish sandwiches, or share a portion with a friend.

• Instead of soda pop, mix 1/2 cup fruit juice with 1/2 cup plain carbonated water or sodium-free seltzer.

• Instead of an ice cream sundae, try a low-fat frozen yogurt dessert, or a frozen fruit juice pop.

• When you have pizza, at least eliminate the high-fat meat toppings (sausage, pepperoni, meatball), and try bell pepper, onion, mushroom, or a combination of vegetable toppings.

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