Mary James

Take Control Of Your Health: 5 Practical Ways To Minimize Junk Food In Your Diet

Linda Tirado, American author, journalist and political activist

We eat junk because it's cheap, and it lights up the pleasure centres of our brain. And we do drugs because it's an effective way to feel good or escape something.

Linda Tirado

Eating more of the foods that are good for you and less of the ones that aren't may improve your health. This may sound simplistic, but it's imperative that you take the time to find ways to reduce the amount of junk food in your diet.

Doing this right will lead to optimal health. This will have a powerful effect on your overall health. Learning tips to help you eat less junk food every day is ideal to help you get rid of it for good.

Just to make it clear, according to Wikipedia, 'Junk food is unhealthful food that is high in calories from sugar or fat, with little dietary fibre, protein, vitamins, minerals, or other important forms of nutritional value.'

#1. Eat Natural Foods

By adding more healthy foods to your diet and eating less processed food, this can help your body crave it more often. Your body will want more of what you feed and less of what you don’t.

When you eat fruits and vegetables daily that contain less sodium, fat and calories than many other foods, your body may want these instead. Getting rid of processed foods is a great way to improve your overall health, as well.

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TIP: When you eat fruits and vegetables daily that contain less sodium, fat and calories than many other foods, your body may want these instead.

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#2. Drink More Water

One of the best ways to reduce cravings for junk food may simply be drinking more water. Your body craves water because it is made up of an average of 53% water.

Think about drinking eight glasses a day to keep your body hydrated and reduce your cravings for junk food. The key to good health is doing the right things for your body, not the wrong things, and drinking more water every day is a good thing!

#3. Stay Active And Exercise More

Once you begin to add exercise to your daily regimen, you may want to eat things that are better for you and your health. Getting and keeping your body moving is sure to make you feel great and also offers some health benefits in the process.

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FACT: Getting and keeping your body moving is sure to make you feel great and also offers some health benefits in the process.

You may be able to lose weight faster or maintain your current weight with more exercise. It’s possible you can reduce your blood pressure and increase your flexibility, too.

#4. Make A Plan And Take An Action

One of the best ways to tackle many problems in your life is to have a plan that’s ready to be put into action. This may include eating less junk food, too.

Consider ways that you can ensure you eat healthier throughout the day. This could be as simple as writing your menu plan for or keeping track of what you eat in a food journal. Just be sure you make daily entries to keep it up-to-date.

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TIP: Keep writing your menu plan for or keeping track of what you eat in a food journal. That may tackle many health problems in your life.

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#5. Indulge Yourself Occasionally

When you do decide to have your favourite junk food, take the time to enjoy it. Savour every bite and let it be a reward for something you achieved. This could be something as simple as doing without junk food for a while or meeting a weight loss goal.

Creating small ways to get rid of the junk food in your life may help you reap many health rewards. Simply make a commitment to this and you will see better results that can last a lifetime!

The Bottom Line

Most of us know that junk food is unhealthy. We know that poor diet is linked to heart problems, high blood pressure and a host of other health problems. Now you know how complex poor eating habits can be. Junk food is designed to keep you coming back for more. The good news is that the less junk food you eat, the less you crave it.

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Foods commonly considered junk foods include salted snack foods, gum, candy, sweet desserts, fried fast food, and sugary carbonated beverages. Many foods, such as hamburgers, pizza, and tacos, can be considered either healthy or junk food depending on their ingredients and preparation methods.


To effectively reduce junk food cravings, try eating balanced meals with a good mix of protein, healthy fats and fibre, which can keep you full and satisfied. It can also help to identify triggers for junk food cravings, such as stress or boredom, and find healthier ways to cope with these feelings. Keeping healthy snacks, such as nuts, fruit or yoghurt, handy when you have a craving is also a good strategy.


Frequent consumption of junk food increases the intake of excess fat, simple carbohydrates, and processed sugar, which may lead to a higher risk of obesity and cardiovascular diseases, among other chronic health problems.


This dip in body weight reverses the risk of any coronary disease, reduced cholesterol, and restoration of blood sugar levels, bringing the risk of type 2 diabetes down. Eliminating junk food can significantly reduce the total number of calories we consume in a day, which leads to weight loss.


Making healthy food more appealing can be achieved by experimenting with flavours and spices, trying new cooking methods such as grilling or roasting for added texture and flavour, and presenting food in an attractive and colourful way. Including a variety of foods in your diet can also prevent boredom and make healthy eating more enjoyable.


While it's beneficial to limit junk food, it may not be realistic or necessary for everyone to cut it out completely. It's often more sustainable to focus on moderation and making healthier choices most of the time. Allowing yourself the occasional treat can prevent feelings of deprivation and help you maintain a balanced approach to eating.

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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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