Tips for replacing fast food and junk food with healthier alternatives
By Frederic Baker | April 10, 2008
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Image via WikipediaKicking the Junk Food Habit
Most people are tempted by junk food because they can’t seem to find enough time in their busy schedules to plan and prepare healthy meals. Others are tempted by the convenience and instant gratification of junk food.
Either way, food from drive-throughs and supermarket snack aisles boast very little nutritional value. It’s also typically high in calories, sodium, fat, sugar, and additives. Except in the case of an occasional treat, junk food and fast food rarely have a place in a healthy eating plan.
Making Time For Healthy Food
With a little planning and creativity, you can find ways to replace the fast food and junk food in your diet with healthy meals and snacks. Here are some time-saving tips to replace empty calories with wholesome food:
- Set aside a few hours on the weekend to cook several meals and freeze them for those busy weekdays.
- Take a few minutes each night to prepare or plan the next day’s lunches and snacks. This can prevent the drive-through lunch or dinner.
- Make sure you have healthy snacks on hand at work and at home. This way, when hunger strikes, you can grab for your pretzels or fruit rather than the chocolate in the vending machine.
Healthy Food Can Be Tantalizing Too
If you’ve become addicted to the taste of high-fat and high sugar food, now is the time to redirect your taste buds. The best way to kick the junk food habit is to develop a taste for better foods. Once a person starts to focus on eating healthy foods, junk food will automatically appear less attractive.
The following techniques can help train the body and taste buds to prefer a healthy diet:
- Eat nutritious meals at regular times during the day.
- Take the time to enjoy each meal thoroughly.
- When hunger strikes between meals, reach for a low-fat, low-salt snack, instead of junk food.
- Learn to prepare homemade snacks, such as frozen pops made from unsweetened fruit juice or soda prepared from a mixture of fruit juice and plain, carbonated water.
Cutting Back On Junk Foods
If it seems too difficult to cut out junk food altogether, there are a number of easy ways to substantially reduce the intake of these low-nutrition foods:
- Avoid having candy or other sweets around the house. When candy is available, save it for special occasions.
- Avoid deep-fried foods. Go for steamed, poached, baked, broiled, or microwaved foods instead.
- Opt for smaller portions. When you take time to enjoy your meal, you’ll be surprised to discover how little food you need to feel full.
The switch from junk food to healthy eating takes a little time, so be patient. Eventually, your taste buds become accustomed to healthy food and may even begin to dislike the junk food they formerly craved.
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