Eating processed foods that are low in nutrients but high in calories, sugar, fat and sodium -- also known as junk foods -- can lead to obesity. A high intake of junk food may also increase your risk of type 2 diabetes, heart disease and some forms of cancer, according to the World Health Organization, or WHO. To make the transition to healthy eating, replace potato chips, candy bars, snack cakes and other junk foods with foods that provide low-calorie complex carbohydrates, lean protein, fiber, vitamins and minerals. If you use junk food as a way to relieve stress, boredom or painful emotions, you may also need to address your underlying reasons for eating unhealthy foods.
Step 1
Keep a record of the junk foods you eat. Before you begin removing junk food from your diet, spend one week recording the type and amount of junk food that you eat, the time of day, your mood and your hunger level. A food diary can help you identify the times when you're most likely to crave sugary, fatty or salty junk foods, the Mayo Clinic website notes.
Step 2
Remove junk food from your house. To steer clear of temptation, "Diabetes Forecast" recommends that you avoid keeping sugary, salty or fatty snacks at home. You may also need to perform a junk food scourge on your car or your desk at work.
Step 3
Stock up on unprocessed, natural snacks. Fill plastic baggies with snack-size servings of baby carrots, bell pepper slices, apple wedges or air-popped popcorn that you can carry in your purse or backpack. If you tend to snack on crunchy foods when you're under stress, raw vegetables or popcorn offer a nutritious alternative to potato chips or tortilla chips.
Step 4
Start the day with a nutritious, balanced breakfast. Eating foods that are high in fiber, such as wheat cereals, oatmeal or fresh fruit, gives you sustained energy and may reduce your risk of heart disease and type 2 diabetes, according to the Harvard School of Public Health. Replace processed fruit tarts, pastries or sugary cereals with whole-grain bagels, bread or cereals.
Step 5
Identify the junk-food danger zones in your day. According to a survey published in the Mar. 2007 issue of "Fitness" magazine, women are more likely to crave junk food in the late afternoon, while men tend to reach for junk food at night. Have half of a turkey sandwich, a bag of dried fruit and nuts, a container of yogurt or a cup of low-sodium soup available at times when you're likely to snack.
Step 6
Replace high-calorie, high-fat desserts with low-calorie treats and relaxing activities. If you crave a treat after dinner, combine a healthy snack or beverage with another activity you enjoy. Eat a bowl of air-popped popcorn or sip low-fat cocoa while watching a movie or reading a novel. Take a leisurely walk after dinner and come home to a cup of your favorite herbal tea with lemon and honey.
Step 7
Find substitutes for your favorite comfort foods. Ice cream, brownies, corn chips and other foods that are high in fat and carbohydrates may appeal to you when you're depressed, lonely or frustrated, Mayo Clinic notes. Low-calorie foods that are high in complex carbohydrates, such as whole-wheat pasta, bananas, low-fat potato soup or low-fat frozen yogurt may satisfy your carbohydrate cravings without breaking your caloric budget.
Step 8
Find a source of support. Ask friends or co-workers who care about your health to join you for nutritious meals or workouts, Mayo Clinic suggests. If you've been using junk food to manage depression, anger or stress, talk with your doctor or a mental health professional about the reasons that you've been overeating.
Things You'll Need
- Whole-grain breads, cereals and pasta
- Fresh fruits and vegetables
- Low-fat, low-sodium soups
- Nuts and dried fruit
- Air-popped popcorn
References
- "Diabetes Forecast": Healthy Eating for the Whole Family
- Mayo Clinic: Weight-Loss Help: Gain Control of Emotional Eating
- "Fitness": Junk-Food Survey: Men vs. Women
- Harvard School of Public Health: Fiber: Start Roughing It -- What Should You Eat? The Nutrition Sources
- World Health Organization: Obesity and Overweight
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