Junk food with excess trans fats and added sugars are responsible for multiple health conditions including diabetes and cardiovascular disease.
Easy access, attractive packaging, aggressive marketing and minimal preparation time are often listed as the main factors responsible for the overwhelming popularity of these unhealthy junk food items among people of all age groups.
The ‘two-minute’ catchlines on the food packages often result in a lifetime of health complications. Moreover, the quick delivery mobile apps too have made it nearly impossible to avoid junk food from the diet.
“This practice of instant gratification of hunger with quick yet unhealthy meals can eventually lead to several lifestyle issues like diabetes, obesity, and even cardiovascular complications,” explains Bengaluru based diabetologist Dr Ashwitha Shruti Dass.
The addictive sugar, salt and the trans fats in fast foods makes it even more challenging to avoid junk food.
However, experts point out that by adopting a few changes to your diet and lifestyle, the craving for junk food could be controlled to ensure that you have a healthy life with your loved ones.
Experts point out some smart ways to go about it:
10 tips to avoid junk food
1. Don’t step out on an empty stomach
According to Bengaluru based dietitian Nidhi Nigam one of the biggest mistakes that draws people towards having junk food is missing meals or staying hungry for a long duration. “You might eventually get strong urge to eat and it is likely that you will end up eating easily available junk food in excess quantity,” explains Nigam.
The dietitian suggests having something as simple as a bowl of curd, a fruit, or a cup of milk to keep you optimally full even if you are stepping out for a party or gathering. This way you will not overeat unhealthy or greasy food there.
2. Plan your weekly grocery
To avoid ordering or picking junk food it is best to plan your grocery well in advance during the weekend. Nigam says it is even better to plan your meals for every day of the week and store the ingredients in that order. “Also, when going shopping, go with a grocery list of fresh foods and stick to that,” says Nigam.
In case you plan to make pasta on one of the days, so, instead of picking the packaged pasta sauce, buy extra tomatoes to make the sauce at home. Choosing fresher ingredients over packaged ones to be consumed as meals or snacks is her advice.
3. Don’t take the forbidden food approach
According to Delhi based clinical nutritionist Ishi Khosla, when you proclaim foods ‘off limits’, you will tend to break the rule and eat it.
She allows people to go on a cheat day every week so that they stick to a healthy diet during rest of the week.
4. Cut down the portions
Experts reckon that portion control is the key to healthy eating. “A small portion of dessert rather than the entire serving is always better as it is less likely to drastically affect your diet,” says Khosla.
Nigam says that those who crave junk food can cut the portion size by following some simple tricks. “For instance, if you are having a burger, you can remove the top slice of the bun which helps you cut down on some portion of the processed flour,” she suggests. Similarly, if having a slice of pizza, you can pair it with a side of roasted vegetables or paneer cubes or chicken pieces.
5. Pick the right starters
If you are eating out, always opt for a healthy and filling starter like stir-fried vegetables or preparation with mushroom or chicken, suggests Nigam. She adds that it would ensure that you will not overeat during the main course. Even clear soups like lemon coriander soup or chicken soup are good options to begin with as these don’t contain corn starch.
Grilled protein starters (paneer, fish or chicken tikka) are also a good way to start so that you don’t follow up the food with too much processed carbohydrates.
6. Eat your desserts during mid-meal
When it comes to desserts most people let their guards down and may overindulge. Nigam suggests the best way to have dessert is not have it fully or save it for the last but have it mid-way, i.e in between the meals. “That way you will enjoy the dessert and have less quantity of the heavy meal.”
7. Smart snacking at home
Nigam suggests that it is always healthier to eat at home and try to make snacks using natural ingredients available at home. She gives the example of roasted chana as a perfect snacking option since it is high in fibre and also low in calories. She also recommends roasted papad (lentil wafers) with chopped onion and tomatoes and roti quesadilla (Mexican flat pancake) with left over roti filled with homemade salsa, beans, and unprocessed cheese.
8. Stock up on fruits and nuts
Experts suggest stocking up on fruits and nuts in the house all the time which helps manage junk food cravings. “These items should be accessible and kept on the dining table so that everyone at home including the kids can eat these instead of binging on packaged snacks,” suggests Nigam.
9. Principle of balance
According to Khosla there are days when moderation or portion control fails. That’s when you can balance and undo the damage. “You can lighten the next meal to compensate for the previous one, and this will ensure that you do not mess up your goals,” she explains.
Balance may also be achieved by engaging in physical activity. For weight management, Dr Dass advises to walk for an extra 15 minutes on cheat days.
10. Guilt free drinks
Addiction to fizzy drinks can lead to unhealthy weight gain due to the processed sugars present in them. Nigam’s advice is to switch to healthier alternatives and pick drinks made with beneficial spices instead of sugars. She recommends making jaljeera at home by teaming chaat masala (powder spice mix), rock salt, lemon juice and water.
Another drink suggested by her is masala chaas (spiced buttermilk) which can be a filling and healthy option to have in between meals.
