Make Unhealthy Food Healthy

Watching your weight or eating a healthy diet doesn't mean you have to give up all your favorite foods. In fact, if you deny yourself foods you really like, you're likely to break your diet and binge on unhealthy food. Instead, learn smart strategies to make unhealthy foods part of a healthy diet.

Substitute Ingredients

Substitute ingredients to make unhealthy treats better for you. For example, prepare macaroni and cheese with skim milk and low-fat cheese, cut the amount of sugar in baked goods by half, use frozen yogurt instead of ice cream in milkshakes, order a latte with skim milk or use grilled meat in salads and wraps instead of fried meat. Many substitutions create a very similar taste with much fewer calories.

Control Portion Size

Eating smaller portion sizes also helps you cut calories. For example, order kids' size or dollar menu portions at fast-food restaurants and split restaurant entrees with a friend. At home, eat from smaller plates or ramekins and always eat from a plate or bowl, not a serving dish or the bag. Purchasing individually-wrapped treats, such as individually-wrapped squares of chocolate or single-serve bags of chips and cookies, can also help you manage portion size.

Eat in Moderation

Eat unhealthy food less frequently to help yourself control your weight and stay healthy. For example, instead of having a 12-ounce can of soda with every meal or eating french fries every day, have one 8-ounce can after dinner as a treat or have fries once a week.

Add Healthier Ingredients

Add healthier ingredients to your favorite treat to help you fill up faster and get more nutrients. For example, add chopped vegetables to Alfredo sauce, mix sweet cereal with whole-grain cereal, pile fresh vegetables on a sandwich or top ice cream or cake with plenty of fresh fruit.

Cut Back Elsewhere

If you really want to eat an unhealthy treat, cut back on high-calorie foods elsewhere to keep your overall caloric intake and expenditure balanced. For example, if you eat a big slice of cake at a birthday lunch, eat a smaller dinner and skip dessert that evening. Getting more physical activity can also help you avoid weight gain from an occasional indulgence.