Yummy chips to delicious ice cream cones fascinate us. The taste of junk food is delicious, mouth-watering. We have come up with healthy alternatives to junk food. Eating healthy has ample of benefits. It helps to maintain proper body weight, energizes brain chemicals. This helps to boost mood for fighting diseases. But, something deters us from following a eating regimen outline. It is the thought that what’s good for our well-being may not appeal our taste buds. So we should opt for the best healthy alternative to junk food.
Junk foods are foods with low nutritional value. They have more than adequate content of refined sugar, trans fat. It also has excess polyunsaturated fat salt. These food items contain a high degree of monosodium glutamate (MSG) and tartrazine. These additives have zero or negligible amount of protein, vitamins, and fiber. Junk food have high amount of cholesterol levels. So, they are unhealthy for our diet and we should avoid eating them.
Unhealthy food boosts the chances of obesity, heart disease, stroke. It also develops type 2 diabetes, some types of cancer. The junk food may lead to depression, stomach related problems, and mortality. Let’s dive in to understand some healthy alternatives to junk food. These are a game changer for junk food lovers. It can prolong their lives while preserving their tastes.
1. Multigrain bread in place of white bread
Multigrain bread consists of grains like oats, buckwheat, etc. It has a high fiber content. There are three layers in a multigrain bread. They are bran (the outer layer). The reproductive structure (middle layer) and the germ (inner layer rich in nutrients). This assists an individual feel full for a longer duration. It limits over eating. White bread contains refined flour. It does not contain healthy nutrients and fiber. White bread is often bleached with some chemicals to improve the appearance.
2. Margarine in place of butter
Margarine contains vegetable oils. These oils are not saturated “good” fats – poly-unsaturated and mono unsaturated fats. Such fats are helpful in reducing cholesterol. Butter is a dairy product. It contains large amount of edible fats. This may cause problems like obesity, heart disease, hypertension and cancer.
3. Baked Vegetable Fries in place of French fries
Roasted vegetable fries are a healthy option. We can bake vegetables. You can use carrots, sweet potatoes, etc. They are also crispy and soft. Vegetables give a similar scrumptious taste and are nutritious. French fries contain a large amount of fats as we fry them. They can increase bad cholesterol that may lead to heart related problems. Potatoes are also not rich in nutrients as compared to other vegetables.
4. Chocolate dipped nuts in place of candies
Chocolate dipped nuts is a good choice for a quick convenient snack. Dipping nuts in homemade chocolate give flavours and textures. You will appreciate the taste. It will also remove all the unnatural ingredients, pumped into the candies. If you love a crunchy taste dip the nuts in chocolate and keep them in freezer for some time. You would like it!!
5. Red wine in place of beer
Red wine protects us from heart diseases. There are antioxidants in red-purple berry fruits (Grapes used to make red wine). These antioxidants are individual polyphenols. These polyphenols support in reducing the risk of cardiovascular diseases. Red wine has anti-inflammatory properties and helps to reduce stress. Moderate wine consumption is recommendable. So, say cheers to wine.
6. Whole wheat pasta in place of white pasta
Many people eat white pasta. It contains refined flour that is not good for health. It also spikes our sugar levels. Whole wheat pasta is a healthier option. It contains fiber, which is an essential nutrient for our digestive system. Switching to whole wheat pasta would give you more vitamin B6 and E. It is also rich in zinc, magnesium, and folic acid. The high fiber content reduces heart disease risk.
7. Baked Chicken in healthy manner
Baked chicken is quick to make and delicious in taste. It fulfils the crispy goodness without the high content of fried foods. For health-conscious people this is the right way to eat chicken. Marinate and coat the chicken with flour and spices. Brush it with oil, and bake it in oven. You are ready to eat, healthy, delicious, mouth-watering dish. It also helps to boost your iron intake.
8. Black bean brownies in place of chocolate brownies
Black bean has excellent nutritional values. It is rich in protein, fiber, and quality carbohydrates. They have good content of minerals like copper, zinc, magnesium and phosphorus. It is low in fat by nature. They are the best plant base source of protein for vegetarians. Altogether black bean brownies help in heart health, blood sugar. It may help to reduce cancer risk, and boost digestion. It is a nutritional boost to a sweet treat. Black bean brownie is one of the best healthy alternative for junk food that satisfies sweet cravings too.
9. Frozen Yogurt in place of ice-cream
Fruity frozen yogurt is a better healthy option compared to ice-creams. It has plenty of antioxidants and other essential nutrients for good health. If you are tempting to eat something creamy, mix your favourite fruit with yogurt. Freeze it for few hours in the freezer before eating. Frozen yogurt is a healthier option of dairy and non-dairy products. It has a significant source of calcium and protein. It also contains probiotics that helps in digestion. This yogurt helps in healthy weight management and to control diabetes. Fruit and yogurt have the essential components of probiotics and prebiotics. It is an amazing alternative to junk food and is healthy too.
10. Rice noodles in place of refined flour noodles
Rice noodles is a great low-calorie, gluten-free healthy option to eat. They are rich in manganese, selenium and phosphorous. You can cook them with lots of veggies. Rice noodles improve bone health. It is good for kidney health and boosts metabolism. These noodles help in detoxification of our body. It is good for people suffering from celiac diseases.
11. Low cal mac and cheese instead of regular mac and cheese
Mac and cheese are a rich and creamy dish. It contains macaroni pasta mixed with cheesy sauce. You can make it healthy by using high protein fiber-rich pasta. You can add chickpeas or beans to the pasta. We can also add cauliflower or broccoli florets. You can also cut the quantity of cheese and add extra herbs and spices.
12. Healthy dips in place of fat packed dips
Choose dips that are great source of plant-based proteins. It should contain key vitamins and minerals like calcium, folate, zinc and iron. The dips should help lower the cholesterol levels. There are many healthy dip recipes you can choose to stay fit. It should also please your taste and mood. They work well for covering salads, filling wraps and splashing on rice.
13. Fruit sparkling water instead of soda
Regular or diet soda contain dyes and chemicals that are harmful to our body. Fruit sparkling water is a healthy and refreshing. It satisfies our need to fizzy beverage. You can add slices of lime, orange, or lemon to your water that you drink. The added taste helps to drink more water. It also helps in digestion. This drink gives the feeling of a sophisticated drink.
14. Homemade smoothies in place of milkshake
Making a smoothie at home can boost your nutrient content. It also provides a chilly treat. Smoothies contain nutrients that helps your body in many ways. It improves the quantity of intake for fruits and vegetables. Smoothies containing milk, water and yogurt have less content of sugar. The smoothies containing fruits have some sugar content. The smoothies can act as a meal replacement to help you in your weight loss regimen. Smoothie controls food cravings and boosts immunity.
15. Popcorn or Makhana in place of chips
Popcorn and makhana are healthy than eating chips. Popcorn is a type of corn kernel. Popcorn is an entire grain, rich in antioxidants and low level of glycemic index. It contains nutrients and meet your crunchy taste. Makhana provides a satisfying crunch. It has higher nutritional value, making it another sensible option. Makhana helps to stabilise blood sugar levels, support weight loss. It also has anti-aging properties. You can add some wonderful toppings like chilli powder, cheese, cinnamon, etc.
16. Fresh fruit juice in place of mocktails
There are many people who consume sugary, carbohydrate drinks on daily basis. The best alternative is fresh fruit juice, extracted at home. Fresh fruit juice has good content of soluble fiber. This fiber supports good bacteria that helps digestive health. Fresh fruit juice provides good content of water. It keeps the body hydrated. This also detoxifies the body and boost the metabolism. Soda contains dissolved carbon dioxide that converts into gas in the abdomen. This may cause health issues.
17. Dark Chocolate in place of white chocolate
You can please your chocolate craving by eating few squares of dark chocolate. Milky or whole chocolates are delicious but unhealthy. Dark chocolates are nutritious. They also contain anti-oxidants that keep you looking young. Dark chocolates may prevent heart strokes and reduce risk of heart diseases. The treat boosts your mood and is beneficial for your gut. It is also helpful in brain functioning.
18. Thin crust gluten-free Pizza in place of pizza with crust
Pizzas available in the market may be unhealthy. But pizza made at home can be nutritious. Make pizza with zucchini, eggplant or mushrooms for your tasty buds. Try making a thin crust gluten-free pizza with all the veggies, sauces and herbs you like. It gives you more energy and keeps your insulin in control. They help to control the levels of cholesterol and boost your digestion. Such pizza could lead you to a better, more glowing skin.
19. Ragi cookies in place of butter cookies
Ragi is a gluten-free grain liked by vegans and is a rich source of calcium. It has high content of protein and fibre. Ragi helps to produce red blood cells and keeps our bones and teeth stronger. Butter cookies may lead to obesity. These cookies have a high content of glycemic index that may boost your sugar levels. It also increases the cholesterol levels in our body
20. Crushed avocado in place of jam
Avocados contain vitamins, minerals and other essential nutrients. It is beneficial for gut health and helps to reduce heart diseases. The high fiber content in avocado reduces constipation. It is a good choice for women who are pregnant and breast-feeding. Avocado has a sweet and savoury delicious taste. Yet, jam contains huge amount of sugar and trans-fats. It is harmful for our health. Avocado has super beneficial nutrients and is no doubt a better healthy alternative to junk food.
21. Entire fruit in place of fruit drinks
Fruits are excellent source of nutrition for all age groups. They have high fiber content. The flavonoids in the skin and the fruit do not exist in fruit pulp. Eating fruits help to boosts our immune system and aids in digestion. It is the best healthy alternative to junk food and beneficial for our health. The fruit drinks come from the pulp of the fruits. This pulp lose fibre from the fruits and contain sugar. It might spike your sugar levels and make you feel hungry early.
Bottom Line
Junk food come in many varieties. You have to research and decide how will it harm your health. Try to find out some healthy alternatives, that will meet your taste too. Ask yourself if you tend to eat junk food because of convenience or cravings. This information will guide you find substitutes that still meet your needs.
The occasional junk food item isn’t going to harm you, but moderation is essential. Be sure, it’s what you do most of the time that will make a huge impact. Developing a habit of eating healthier snacks make an impact on your health. It boosts the energy levels and self-esteem. We have seen in this article many healthy alternatives to junk food. Eat any of the food items mentioned above as per your taste in moderate amounts. The list has a variety of food items as per your craving. You may be craving to have something salty or sweet. The choice may be to eat creamy or fast food. We have options for each category, try them. Don’t forget to give your comments!
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