There isn’t a doubt that there’s a negative impact of junk food on our health – both body and mind.
Junk food, which includes ultra-processed foods and drinks like fast food, soda, candy, cookies, and salty snacks, has become a significant part of many people’s diets.
In fact, studies suggest that junk food accounts for nearly half of the average American’s daily calorie intake.
While it’s okay to indulge in your favorite treats occasionally (and I use that term very lightly), relying on junk food regularly can harm your physical and mental health.
Diets high in junk food are linked to conditions such as obesity, fatty liver, high blood sugar, depression, heart disease, and certain cancers.
If you’re looking to kick your junk food habit and improve your health, here are some evidence-based tips to help you eat less junk food:
1. Cook More Meals at Home
Cooking at home allows you to have more control over your ingredients and portions, reducing your reliance on convenient but unhealthy fast food options.
Start by preparing one or two meals a week at home and gradually increase your at-home cooking from there.
2. Eat More Protein
Protein is highly satiating and can help reduce snacking and overeating.
Consider increasing your protein intake by including sources like lean meats, poultry, fish, eggs, dairy, legumes, and nuts in your diet.
3. Fuel Your Body Regularly
Skipping meals or severely restricting your calorie intake can increase cravings and lead to overeating.
Instead, focus on eating regular, nutrient-dense meals and snacks to maintain a healthy calorie intake.
4. Eat More Filling Foods
Choose foods that are high in fiber, protein, and healthy fats to help you feel full and satisfied. This can help prevent cravings for junk food later in the day.
5. Get Enough Sleep
Lack of sleep can increase cravings for junk food. Aim for 7-9 hours of quality sleep per night to support your overall health and reduce cravings.
6. Manage Your Stress
Stress can lead to increased cravings for junk food. Practice stress-management techniques such as meditation, exercise, or therapy to help reduce your stress levels.
7. Consider Overhauling Your Pantry
Replace junk food with healthier options in your kitchen to reduce temptation. Stock up on nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.
8. Avoid Restrictive Diets
Avoid overly restrictive diets that label certain foods as off-limits. These diets can lead to increased cravings and unhealthy eating patterns.
9. Grocery Shop Regularly
Regular grocery shopping can help you stock up on healthy foods and avoid impulse purchases of junk food.
By incorporating these tips into your lifestyle, you can reduce your intake of junk food and improve your overall health. Remember, small changes can lead to big results, so start by making one change at a time and gradually build on your progress. Your body will thank you for it!