Winter seems to be when we crave junk food most, but can you eat junk food and still be healthy? The short answer is yes, and the longer answer is more nuanced. Junk food can have a place in a healthy diet, but it very much depends on moderation in terms of the quantity and quality of the junk food you choose. While only you can control the quantity of these foods, here are some simple hacks to increase the quality and make junk food healthier without sacrificing taste:
1. Pizza
• Use a whole wheat or cauliflower crust.
• Load up on veggies instead of processed meats.
• Go light on the cheese or use part-skim mozzarella.
• Swap regular pepperoni for turkey pepperoni or grilled chicken.
2. French Fries
• Bake or air-fry instead of deep-frying.
• Use sweet potatoes for extra fiber and nutrients.
• Season with herbs and spices instead of salt.
3. Burgers
• Use a whole wheat bun or lettuce wrap.
• Swap beef for lean turkey, chicken, or a black bean patty.
• Add avocado for healthy fats instead of mayo.
• Load up on veggies like tomatoes, onions, and spinach.
4. Chips & Dip
• Choose baked chips or homemade kale chips.
• Use Greek yogurt instead of sour cream for dips.
• Try guacamole or hummus instead of cheese-based dips.
5. Ice Cream
• Opt for frozen yogurt or banana-based “nice cream.”
• Choose dark chocolate toppings instead of sugary syrups.
• Add fresh fruit instead of candy mix-ins.
6. Soda & Sugary Drinks
• Replace soda with sparkling water + fresh fruit.
• Sweeten tea with honey instead of sugar.
• Make homemade fruit-infused water for a flavorful, sugar-free option.
7. Mac & Cheese
• Use whole wheat or chickpea pasta.
• Add pureed butternut squash or cauliflower to the cheese sauce.
• Use less butter and swap in Greek yogurt for creaminess.
Remember that you can be healthy without being too extreme with your diet. In fact, research says that consistency is one of the most important factors when it comes to fitness and nutrition, so if a little healthier junk food helps keep you on track, then go for it.
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