Losing weight and living a healthy lifestyle are among the fitness goals of many health conscious persons. This is often not as easy as it sounds. Perhaps this is because it entails dietary changes, such as ditching unhealthy eating patterns like regularly eating junk food. What if we told you that you could swap these foods for healthier options with the same if not better flavors? Here we will go over 10 of the best healthy food alternatives for junk food.
Giving up junk food may sound unimaginable, but it is possible. You can swap them with healthy food alternatives with similar flavors yet lower in calorie and fat contents while also higher in nutrients. Take a look at these recommendations:
Kale chips are a healthier substitute for potato chips. So, you can choose them if you are craving salty and crunchy chips. Good news is that they are low in fat and calories and have a more nutritional value than potato chips. Here is an easy recipe from WebMD on how to make kale chips (12):
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Read More: Weight Gain Food List: 24 Best Healthy Foods For Gaining Weight Fast
Dark chocolate is one of the best food substitutions for sweets. It is rich in antioxidants, vitamins, and essential minerals that benefit your body. For instance, evidence shows that as part of a healthy diet, dark chocolate may help lower heart disease risk, reduce insulin resistance and inflammation, and improve brain function (13).
Dark chocolate also is low in fat and calories. According to Medical News Today, a 101 g serving of dark chocolate with 70% to 85% cocoa solids provides (13):
Additionally, the chocolate is loaded with essential nutrients like magnesium and zinc. However, experts suggest consuming chocolate in moderation, because it still contains added sugar and is usually high in calories. Choose varieties with higher percentages of cacao solids and stick to around 20 to 30 g of dark chocolate per day, which is the amount typically used in studies on its benefits (13).
Hummus is a healthy food alternative to mayonnaise as a sandwich spread or dip. It is made from pureed chickpeas and may contain flavoring agents such as lemon juice, tahini, salt, and oil (11). There are several types of hummus to choose from, with extra flavoring ingredients like red pepper and nuts.
According to the United States Department of Agriculture database, you can make hummus at home using chickpeas, garlic, lemon juice, olive oil, and sesame seeds. A 2 tablespoon (30 g) serving of this home-made hummus provides (10):
Celery sticks are excellent snack ideas when craving crunchy unhealthy snack foods like potato chips or crisps. Here is a recipe from BBC Good Food that has elevated the flavor of the sticks by making a tangy, creamy sauce the centerpiece (4):
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French fries are one of the comfort foods that most people go for despite being unhealthy. They are tasty and easy to binge on but pack on a lot of calories. The good news is that you can get a similar flavor yet fewer calories from their alternative, baked sweet potato fries or wedges. Here is an easy yet delicious sweet potato fries recipe from Food Network to try (2):
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Oats are perfect for breakfast, unlike cereal. They have plenty of nutrients that may help your body lower your cholesterol levels and reduce the risk of coronary artery disease (1). They are also rich in antioxidants and fiber which help fight obesity and chronic disease risk (1).
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Read More: 12-Hour Night Shift Meal Plan: Healthy Foods To Keep You Energized All Night
Giving up ice cream can be difficult for most people. What if we told you you could get the same sweet taste and more from frozen yogurt? Yes, frozen yogurt is a healthy alternative to ice cream.
Like ice cream, frozen yogurt also comes in different varieties and flavors, meaning you also have a choice. Additionally, frozen yogurt contains probiotics that help build a healthy gut (8). It still contains added sugar, so moderation is key. WebMD reveals that a half-cup of regular frozen yogurt contains (8):
Check out this frozen yogurt recipe to consider from WebMD:
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Pulse the strawberries and sugar in a food processor until coarsely chopped. Mix the yogurt and lemon juice in a measuring cup, then gradually pour the mixture into the food processor. Process until smooth and creamy while scraping the sides of the work bowl. Serve immediately.
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Popcorn is one of the healthy snack alternatives to junk food, like fries. It contains fewer calories, salt, and fat than fries do. There are numerous popcorn recipes to follow, depending on the flavors you want. Here is an easy popcorn recipe to follow from BBC Food (5):
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Healthy blueberry muffins are excellent alternatives to cookies. They are prepared with whole meal flour for extra fiber and are an excellent food option for breakfast, brunch or afternoon tea. Here is the recipe to follow, as obtained from BBC Food (9):
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Swap candy for these sweet and healthy dried fruit energy nuggets. This is one of the healthy alternative recipes, and it is as follows, as obtained from the BBC Good Food website (6):
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Add the dates and cherries to a food processor and whizz until finely chopped. Put the mixture in a bowl and add the coconut oil using your hands. Shape the mixture into walnut-sized balls, then roll in sesame seeds. Store in an airtight container if you are not consuming immediately.
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Eliminating junk food from your diet is a significant step towards losing weight and leading a healthy lifestyle. To help you cut junk food from your diet, experts suggest taking simple steps like swapping them for healthier food alternatives.
For example, you can swap french fries with baked sweet potato fries or wedges. Similarly, you could swap potato chips with kale chips. Be sure to talk to your doctor and dietitian before making any major dietary changes, especially if you are being treated for any medical conditions.
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