How to Balance Healthy and Junk Food in Your Diet?

Have you ever felt irritable or sad, which vanished after eating something tasty? This is common and happens to everyone. 

Food contains nutrients, carbohydrates, proteins, fats, vitamins, and minerals, collectively controlling moods and metabolism. These components have immense control over converting one's mind from positive to negative and vice versa. 

However, not all food items are beneficial for your body. A perfect blend of balanced food can help sustain the day. 

With the ongoing easy accessibility to online food delivery, from youth to older people, everyone is choosing an easy-going life, which increases the risk of several chronic diseases like cardiovascular diseases, liver and kidney diseases, diabetes, and obesity. 

Obesity has become a leading cause of death in India, making India rank third in obesity. These ongoing situations bring the debate about ‘healthy vs junk food’. 

So, how do you balance healthy and junk food in your diet? Today, we will provide you with an easy and effective way to do so. 

Understanding Healthy and Junk Food

Healthy foods are produced naturally without any processing unit and are full of nutrients. They provide positive energy and are packed with nutrients like vitamins, minerals, healthy carbohydrates, proteins, and fats that play an important role in the normal functioning of the body. 

Junk foods are foods rich in sugars, fats, and calories and lack nutritional value, which causes various health issues like lifestyle diseases and non-communicable diseases.

When compared to healthy food, junk food leads to various health issues like coronary artery disease and obesity. Junk and healthy foods are both present in the market. However, most of us prefer to eat junk food to curb our cravings. It is important to eat food that is beneficial for your body rather than just sipping on foods for the body. 

15 Best Healthy Foods You Must Include In Your Daily Diet

Healthy foods are the superfoods that can change your life. Here is the list of healthy foods you must add to your daily diet. 

1. Cruciferous vegetables like Broccoli 
2. Green leafy vegetables like spinach 
3. Beetroots
4. Kale 
5. Fish 
6. Nuts and Seeds like Almonds 
7. Peanut Butter 
8. Berries 
9. Mangoes 
10. Quinoa and Oats
11. Chocolate 
12. Pickled Vegetables 
13. Legumes 
14. Avocados 
15. Eggs 

15 Unhealthy (Junk) Foods You Must Avoid

Junk foods can significantly affect our health, so it's better to avoid or limit their consumption. Here is a list of unhealthy foods. 

1. Ready-to-Eat Breakfast Cereals 
2. Fried Food
3. Pizzas 
4. Bakery Products 
5. French Fries
6. Ice creams 
7. Frozen Yogurt 
8. Low-Fat Yogurts 
9. Butter Chicken 
10. Burger 
11. Pasta 
12. Samosa 
13. Kachori 
14. Gol-Gappe 
15. Namkeen

Healthy Alternatives For Junk Foods 

Cravings happen to everybody, and it is how we deal with them that matters. These cravings often lead to weight gain, obesity, hormonal imbalance, iron deficiency, and heart disease. But what if we told you there are healthy alternatives that can curb your cravings and also prevent the risk of chronic diseases? Yes, if you have no idea how to curb your cravings with healthy options, no worries. Here are five healthy alternatives to junk foods. 

• Kale Chips Instead of Potato Chips 

You can prepare healthy and nutritious chips at home using greens. This gives the chips a tasty, healthy, and crunchy effect. Bake these chips using olive oil, salt, and peppers, and enjoy them with cheesy or BBQ sauce. Kale chips are a healthy alternative to junk foods, helping curb cravings without harming the body. 

• Baked Veggie Fries Instead of French Fries 

French fries seem lightweight. However, they contain unhealthy fats, which may lead to serious health issues. Instead of French fries, choose baked veggie fries. They are delicious, nutritious, and healthy alternatives to junk foods. You can bake carrots or sweet potatoes and enjoy them with a savory chipotle sauce. 

• Flavored Greek Yogurt Instead of Ice Cream

If you crave ice cream, go for flavored Greek yogurt. It is easily available in the market. Further, freeze it for some time and then enjoy this creamy, sweet dessert. Greek yogurt can curb your sweet cravings. However, remember to eat in moderation, as overconsumption may lead to excessive weight gain. 

• Homemade Smoothies Instead of Milkshakes 

Whenever you are craving a milkshake or cold coffee, prepare a healthy homemade smoothie, like a peanut butter and oat smoothie, filled with protein and nutrients. Have this delicious, healthy, and nutritious smoothie whenever you crave milkshakes. 

• Fruit Juice Instead of Carbonated Drinks 

Carbonated drinks like regular or diet soda are a popular craving. These drinks contain chemicals and are not healthy for the body, so instead of these drinks, choose sparkling water or fruit juice. Prepare natural, homemade fruit juice free from chemicals, artificial substances, and excessive sugar to enjoy fizzy beverages. 

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/how-to-prepare-a-healthy-balanced-diet-chart/ 

Difference Between Healthy and Junk Foods 

Healthy and junk foods have different characteristics and properties, which are important to understand before incorporating them into your diet. Here is a detailed difference between healthy and junk foods. 

Difference	Healthy Foods	Junk Foods
Nutrient Value	They are rich in nutrients with a perfect blend of macro and micronutrients.	They have high amounts of calories and are low in nutrients.
Impact on Health	They can lower the risk of health problems.	They can increase the risk of cardiovascular diseases (CVDs) and type 2 diabetes.
Additional Level	They are low in sugar, fats, and calories, which reduces their addictive level. One factor is why people avoid eating healthy foods.	The high sugar and fat content make it more addictive and increase cravings, leading to overconsumption.
Energy Density	They are high in nutrients and low in calories, which helps you lose weight and maintain good health.	Junk food is high in energy density because of fats and unrefined carbohydrate content, which increases the risk of metabolic disorders.

How To Balance Healthy and Junk Food in Your Diet? 

According to the World Health Organization (WHO), 2.7 million people worldwide succumb to nutritional deficiency each year. It is necessary to balance healthy and junk food in your diet. Here is what you can do. 

1. Choose Whole Grains: Add more whole grains like brown rice, quinoa, and oats to your diet. They are rich in fiber and protein, which can help you lose weight. 
2. Limit Salt Intake: Practice limiting your salt intake. Experts recommend 6g of salt is enough for the day; however, consult a healthcare professional for more information. 
3. Stay Active: To maintain a healthy weight, indulge in more physical activities, such as walking, exercising, and brisk walking. 
4. Don’t Skip Breakfast: Make a habit of never skipping breakfast, as it is the most important meal of the day. 
5. Research Before Eating: Don’t unnecessarily sip in your mouth; know what you are eating. Research and balance nutritional value, taste, and health effects before preparing or eating. 

The Final Thought 

Junk foods contain processed fats, calories, and sugar, whereas healthy foods contain fiber, vitamins, minerals, antioxidants, and protein. Balancing healthy and junk food is important for the overall development and prevention of chronic diseases. Curb your cravings by relishing your favorite treat occasionally, which is a healthy and sustainable approach to your health. 

Frequently Asked Questions

Ques1 What are healthy and junk food? 

Ans1 Healthy foods provide the body with nutrients and energy to keep the body functioning. However, junk food contains processed fats and calories, which increases the risk of chronic diseases.

Ques2 Which junk food is safe to eat? 

Ans2 Junk foods like popcorn, dark chocolate, and homemade shakes are safe. 

Ques3 Is Dark Chocolate Safe? 

Ans3 Dark chocolate provides various health benefits because it is rich in zinc, iron, magnesium, and minerals. It also helps lower inflammation and the risk of heart disease.