KICKING THE JUNK FOOD HABIT

Junk food is an American way of life. Food manufacturers tantalize us with a new snack food each day. These foods are fun, tasty, and intriguing. Sometimes, they are a desired change from the normal wholesome foods we need to eat to stay healthy. Unfortunately for many Americans, they are also addictive.

Junk food can be defined as any food that contributes little or no nutrient value to the diet, but instead provides excess calories and fat. Some examples of junk food are candy, breakfast pastries, high fat chips and dip, and high fat foods from fast food restaurants.

When consumed in small amounts, junk food can be worked into a healthy lifestyle. The key is not to over consume or replace healthy foods with junk food, but to maintain an active lifestyle that burns off the extra calories these foods contribute.

How do you kick the junk food habit? There are two alternatives, cold-turkey or gradual changes in eating behaviors. You need to choose the method that will work best for you. Cold turkey means you begin by cleaning out your refrigerator and cupboards of all junk food. Do not tempt yourself by keeping it around.

The next step to kicking the junk food habit is to focus on eating healthy foods. Be sure visible and hidden snack foods are healthy food choices. Keep a fruit basket on your kitchen counter or table. In addition, plan alternate activities for times that you might be tempted to munch on junk food. Avoid situations that may encourage a "junk attack," like sitting in front of the television all evening.

Reward yourself for making positive changes. For example, take a sunset walk, buy a new compact disk, or buy yourself a new shirt or blouse. Do not reward yourself with food.

Whenever positive changes are made in your lifestyle, do you notice the benefits? Are you less tired? Less irritated? More self-confident? Are you sleeping better? Sometimes these rewards are difficult to measure, but they can be the most motivational for ensuring long lasting change.

Even with gradual changes the same advice can be followed. However, first identify your weaknesses and develop a game plan for gradually eliminating (or at least controlling) junk food in your diet. Make a few changes every 3 to 4 weeks. People, who make positive changes and maintain them over 6 to 9 weeks, are usually able to live with them forever.

Changing one's diet and snack habits takes time. A variety of benefits, like better sleeping patterns, less indigestion, regular bowel movements, less irritability, increased stamina, and even weight loss for some will occur over time. Most people who avoid junk food for long periods have no interest in returning to that eating style because the benefits of healthy eating are so strong.

For more information, contact your healthcare provider or a registered dietitian in your area to help you stay on track.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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