According to American nutritionist Joy Bauer, junk food is never a substitute for wholesome fruits and vegetables, and it’s wise to only eat junk as occasional treat. For the best general course of action, you can try opting for smaller portions, or avoiding high-fat toppings like cheese, mayonnaise and bacon and replacing them with salsa instead.
Salty snacks, such as crisps, chips, ready-to-eat popcorn, potato sticks and cheese puffs, contain high levels of sodium and this can raise your blood pressure, putting you at risk for heart disease and stroke. Instead of your regular salty treat, choose unsalted pretzels and popcorn to not only lower your dietary sodium but to also gain added energy and fibre. Unsalted, unflavoured nuts and seeds are also good savoury snacks and provide good sources of fibre, energy, magnesium and protein. However, top of the salty alternatives table is popcorn, as long as it doesn’t contain unhealthy trans fats, as according to a report from the annual meeting of the American Chemical Society, popcorn and many popular breakfast cereals contain ‘surprisingly large’ amounts of healthy antioxidants called polyphenols, which often used for weight loss purposes.
If something sweet is more your treat, low-fat and fat-free ice cream and cheese are just as nutritious and full of muscle and bone building protein and calcium as whole-milk versions, but don’t have the unnecessary fat and calories. Dark chocolate can actually be good for you, as it contains cocoa antioxidants called flavonoids that help lower blood pressure and cholesterol, so look for a high percentage of cocoa when you’re buying chocolate. Finally, if you needed any more of a reason to eat chocolate, the University of Copenhagen have given you one! According to research, chocolate can even reduce your cravings for all kinds of junk food and is more filling than milk, and so can be used as part of your weight loss programme.