Truth about Junk Foods – The Best Of The Worst

1. When you have to choose between pretzels, chips or mixed nuts – Chips are the worst option here. Mixed nuts like peanuts are higher in fat and calories than pretzels. But they contain sufficient fiber and protein that can satisfy your hunger till you are able to get a really healthy meal.
2. Choice between hot-dog, hamburger and pizza – Hot-dogs and hamburger are filled with lots of saturated fats.
   
   
   Pizza is high in fat and calories, but due to the protein and calcium present in cheese, and fiber and antioxidants found in tomato sauce, eating pizza is better.
3. Choice between a muffin, doughnut or a bagel with cream cheese – Prefer the bagel and scrape out the cream as much as possible. The cream too provides calcium, protein and there is sufficient fiber too, especially if it’s a whole-wheat bagel.
4. Choice between a chocolate candy bar, peanut butter and cheese crackers and a bag of popcorn – Candy bar, peanut butter and cheese crackers are high in fat, calories and carbohydrates. Popcorn has fiber, is low in calories, has plenty of carbs, and it satisfies your appetite longer.
   
   
   However do not add butter.
5. Cake or ice cream – Ice cream is the best of the worst because it contains calcium, potassium and protein in spite of the calories and sugars. Cakes are packed with calories, fat and refined sugars are worse.

Junk food vs. healthy food -

Going by the accelerating obesity rates, it is a losing battle for the healthy food category.


While more and more stores are advertising their range of healthy ‘junk’ foods, the transition from unhealthy junk to healthy junk food recipes is painfully slow. Even worse, estimates show that as obesity rates climb higher, cardiovascular diseases, diabetes and hypertension will affect more individuals. The worst victims of junk foods unfortunately are kids.


It is hard to deny junk foods to kids. The temptations are everywhere—from greasy burgers and fries to pizzas, refined flour products, and desserts—the list of junk foods is endless.

To tackle the problem of junk foods, it is important that adults, especially parents, understand what junk food is, what ingredients or cooking processes constitute junk food, and what junk food one should to avoid. 

What is junk food?

The term junk food loosely describes any food that possess limited or no nutrient value. To this list, you can also include foods that are high in sodium, sugar, excess oil or fat, and empty calories. Most junk foods possess simple carbohydrates and little or no dietary fiber. They are also lacking in vitamins and essential minerals. Another hazard of junk foods is that they contain tons of additives such as flavorings, colors, and chemical preservatives. Here is a list of junk food offenders and healthy junk food recipes that can substitute the same.

• Potato chips, tortilla chips, and cheese puffs: These fried, salty products top nearly all unhealthy junk foods list. Many companies are trying to eliminate these salty junk foods ideas with healthier snacks such as low sodium, oven-baked or multigrain chips. While salty chips are tempting, the real culprits are cheesy, creamy dips that accompany them. Game nights are not the same without chips and dip. However, aim for a healthy dip such as cottage cheese and spinach dip, low fat yogurt dips, or low sodium sauces to reduce the ill effects of these junk foods.

• The cookies and ice cream combination is unbeatable. So is the fat content they bring to the table. You do not have to sacrifice your cookie cravings though. Try healthier options such as oatmeal cookies, multigrain cookies, and if all else fails, cookies with a glass of skimmed milk. Home made cookies can be baked healthier by replacing the butter or margarine with cooking oil and reduced sugar. Pass the urge to add chocolate bits and instead include dried nuts such as walnuts, almond, pecan, and dried fruits such as raisin, cranberry, prunes, and so on.

• Candy and candy bars constitute simple sugars and high calorie fillings such as chocolate, peanut butter, or caramel. For healthy junk food options try sugar less candy or sugar less chewing gum.

• Pizza crust and toppings determine the amount of calories you consume. Ditch the five-cheese topping and deep-dish pizza crust. Call for thin crust pizzas with more veggie options. Limit the cheese and cured meats such as sausages and pepperoni. Home made pizza with a simple Marinara sauce and loaded with vegetables and mushrooms can satisfy your pizza craving without adding to the calories.
  

• Fried cheesy hamburgers are bad enough. Add bacon and French fries to the mix and you have a perfect example of artery clogging junk foods. Substitute with grilled burgers, baked fries, and limit the cheese toppings to make healthy junk food recipes.

• Cheese cakes and cakes with cream or sugar frostings are junk food offenders too. Opt for plain cakes such as pound cake (this may contain more butter) or angel food cake to eliminate excess sugar and fats.

• Caffeinated beverages such as cold coffees, milk smoothies, colas, and sodas all constitute junk foods. If you are thirsty, try natural fruit juices instead. Concoct your own yogurt-based fruit smoothies by blending fruit and yogurt. Add a protein mix powder to give it a healthy twist. Alternately, use skimmed milk, soymilk, or almond milk to give your drink a healthy boost.

Healthy junk foods allow you to enjoy your favorite foods without the added guilt. The best way to cut back on calories from junk food is to attempt a home made version of the same. Junk foods are hard to avoid. If on a diet, allow yourself to indulge in moderation occasionally. By doing so, you will experience fewer junk food cravings. In addition, parents need to teach by example. Junk food is less likely to entice kids, when parents themselves do not succumb to its temptation.