People in India usually opt for samosas, bajji, pani puri, bakery snacks, chicken kababs and other non-veg items and processed foods as crunchy or snack foods. People who are picky eaters don’t think about their health when they eat this kind of junk food. However, by eating excessive junk food, today’s masses are inviting various types of diseases.
It is natural for the tongue to crave for taste, but it is a big mistake to eat unhealthy foods whenever it craves without controlling it. If you want to live a healthy life, first fix your diet. In this article, you will get 7 tips to avoid eating junk food. Please read on…
What Happens When We Eat Junk Food?
When we eat junk food, it can have various effects on our body, it can have negative effects on our health, it is harmful to our body because it does not contain any nutrients like carbohydrate, protein etc. This is because they are high in calories and unhealthy fats, which means they lack essential minerals for human health. Thus, they are associated with many undesirable outcomes.
According to PharmEasy, Eating junk food regularly can lead to weight gain and increase the risks of obesity. This disparity between intake and needs increases fat levels and leads to unhealthy lifestyle related problems like heart attack or diabetes mellitus type 2 or related cancers. Junk foods contain more sugar, salt or fat than any human body needs for nutrition.
Junk foods are not rich in the nutrients your body needs to function optimally. As a result, you are prone to nutritional deficiencies because you don’t have enough essential nutrients like vitamins, antioxidants and fiber in your diet. Such deficiencies make your immune system more susceptible, lead to imbalances in the normal functioning of your gut, and generally have a negative impact on health.
Tips To Stop Eating Junk Food
If you want to control your junk food cravings and adopt healthy eating habits, here are 7 tips to help you succeed:
1. Prefer Home Cooked Meals
Best way to control junk food habits is cooking more meals at home. People often choose convenient foods like coffee drinks and fast food when they’re busy or have no other options. Therefore, if you prepare your meals at home, you will be less dependent on these comfort foods that offer no nutritional value at all.
Research has shown that individuals who prepare food at home eat healthier meals made up primarily of fruits and vegetables rather than fast food. Try cooking with different recipes and try making your favorite junk food items at home using healthy ingredients. For example, make homemade samosas instead of deep fried samosas available outside.
2. Choose Healthy Snacks
During snack time, instead of selecting packaged cookies or chips, choose healthier alternatives. Fresh fruits, dry fruits, roasted nuts, yoghurt, or home made puffed rice like ‘murmura’ with peanuts and spices are perfect examples of the alternatives. This shall help you crave for less yet get all the nutrients you need.
3. Practice Mindful Eating
In our busy lives, we can often consume our food without paying much attention. Savor each bite, chew slowly, and participate fully during the meal. To love the flavors, textures and smells of foods, to be able to practice good digestive mechanisms in order not to overeat.
4. Consume More Protein
Protein makes you feel full and satisfied thus reducing your junk food intake. Eating more protein can reduce snacking. In addition, several studies show that reducing carbohydrate intake while increasing fat and protein intake can help reduce food cravings and calorie intake. Overall, high in protein and low carb diets reduce sweet tooth and fast food cravings, such as curbing one’s appetite for fast food.
5. Choose Fresh and Local Produce
Try to include fresh, locally grown fruits and vegetables in your diet. Fruits and vegetables that are in season are rich in taste and packed with important nutrients for the body. Visit local farmers markets and organic stores for a variety of fruits and vegetables sourced from your backyard to promote your health and the farmers nearby.
6. Get Enough Sleep
While sleeping well is important for good health, poor sleep can increase your unhealthy eating tendencies. If you don’t sleep well, you consume more energy (calories), snack more often, and crave meals high in carbohydrates and lipids, according to research. In fact, a bad night makes you crave more food the next day.
7. Educate Yourself and Seek Support
Stay informed about the harmful effects of junk food on your health. Educate yourself about the long term consequences of excessive consumption and the benefits of a balanced diet. Seek support from friends, family or online communities that promote healthy living. Sharing your journey with others can provide motivation, accountability and a sense of community.
Final Words
Regular consumption of junk food can harm your health, so it’s better to eat them less. If you usually eat a lot of junk food, there are ways to reduce it, like cooking at home, eating more protein and filling foods, and managing stress. You don’t have to completely avoid junk food, but eating healthy foods like fruits and vegetables with fiber and protein can help you make better choices and eat less junk food.
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
