A Nutritionist’s Guide to Eating Junk Food
Understanding What Junk Food Is
First, it’s important to understand what junk food is. Sarah Koszyk, a registered dietitian and nutrition coach, defines junk food as “food that is high in calories, fat, sugar, and salt, and low in nutrients like vitamins, minerals, and fiber.” Examples include fast food, candy, chips, soda, and processed snacks.
Controlling Portions
One of the biggest problems with junk food is that it’s easy to overeat. To avoid this, make sure you’re eating a reasonable portion size. Choose the smallest size available or split with a friend. As Sarah Koszyk suggests, “savor each bite and be mindful of the experience.”
Choosing Healthier Options
While some junk food is downright unhealthy, there are some options that are better than others. Aim for items that have less added sugar, salt or fat, or that contain some nutrients. Choose whole foods as opposed to processed foods/package items. For example, go for baked chips instead of fried ones, choose dark chocolate over milk chocolate, or opt for a side salad instead of fries. Jennifer M. Brown, a registered dietitian nutritionist, suggests “making your own healthier versions of junk food classics, such as baked sweet potato fries or air-popped popcorn.”
Listening to Your Body
Junk food is often consumed mindlessly — while watching TV, working at your desk, or on the go. To make sure you’re not eating more than you need, pause and listen to your body’s hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied. According to Sarah Koszyk, “if you’re constantly eating out of boredom or stress, try finding other activities that can serve as a distraction, such as taking a walk or listening to music.”
Balancing with Healthy Choices
While it’s okay to indulge in junk food every now and then, it’s still important to make the majority of your food choices healthy. Make sure you’re eating plenty of fruits, vegetables, whole grains, and lean protein to provide your body with the nutrients it needs. According to Jennifer M. Brown, “when you’re out socializing, choose options with more whole food ingredients in them, such as veggie-laden sandwiches, salads, or sushi.”
Eating junk food in moderation and making healthier choices within the category is possible to enjoy without compromising too much on health. Remember that a little bit of indulgence every now and then is not going to wreck your diet if it’s done in the right way. As Sarah Koszyk says, “enjoy with gratitude, and make each indulgence count.”