As a registered dietitian, I often see clients who adopt a black and white mindset when it comes to healthy eating. They are all about indulging in sugary drinks, junk foods and sedentary activities, meticulously prioritizing nutrient-rich foods, healthy culinary practices, and active lifestyles, or paying all the attention to the wind.
But a truly healthy lifestyle embraces balance and moderation and occupies a gray living space. This means lazy days on the couch and healthy food options (including junk food) will otherwise fit into a very healthy lifestyle. This grayscale also exists within the realm of junk food itself, with some options being healthier than others.
Here we share eight of the healthiest options. This is a better idea to be smarter and less difficult. We discuss how to determine whether a particular junk food is a better or worse choice.
Healthier junk food
Popcorn
Although often soaked with butter and salt, popcorn is one of the healthy junk foods for nutritional supplements. “Popcorn offers at least 1 gram of fiber per cup, so it can be a satisfying snack, whether you’re watching a movie or on the go,” says Violeta Morris of RDN.
If you want to take this classic snack health to the next level, add a little less salt and butter..
Frozen yogurt
Although touted as a healthy ice cream alternative, Frozen Yogurt is undoubtedly still falling into the luxury food category. This is because they boast a lot of traces of sugar and saturated fat.
However, Froyo is considered a healthier option than traditional ice cream due to its reduced fat load, probiotic content, and (often) lower levels of sugar and calories. Probiotics are healthy bacteria that enhance the beneficial microorganism population in the gut microbiota, supporting healthy digestion, immunity and more.
“Frozen yogurt made from dairy products also provides 13 essential nutrientscontains protein for muscle repair and satiety, and calcium to support bone health,” says Morris.
Dark Chocolate
Chocolate is the best junk food of many people’s history, and may be one of the healthier picks as long as it is actually dark chocolate. “Choosing chocolates that add sugar, like dark chocolate, is a better alternative,” says Marisa Landetta of RDN.
Higher levels of cocoa in dark chocolate indicate lower sugar and saturated fat content from sweeteners and dairy products. “Dark chocolate is rich in antioxidants, especially flavonoids.helps reduce inflammation and improve heart health,” adds Morris.
Trail Mix
“Trail mixes are easily available at airports, gas stations, grocery stores, pharmacies and even vending machines, making them a healthier snack option compared to candy bars,” says Morris.
However, many trail mixes are seemingly luxurious as they can contain sugar-covered candies, chocolates, or sweet dried fruits. “When choosing a trail mix, aim for ones that contain a variety of nuts, as they provide healthy fats and protein. This helps to keep your cravings down while offering unprocessed snacks.”
For another smart exercise, look for a chocolate-free version with unsweetened dried fruit.
grain
Breakfast cereals really run Gambit in terms of health. Some varieties offer impressive amounts of fiber and protein, while others are merely glorious desserts.
But even the classic sugar cereals we grew up in generally offer some fiber these days, making a better choice compared to other junk foods. That said, it’s best to aim for a more nutrient-rich cereal option. “Pick grains with high fiber and low sugar,” suggests Landetta.
Dark chocolate covered nuts
This sweet treat combines the health benefits of dark chocolate and nuts. According to Morris, when dark chocolate is paired with nuts (such as almonds), snacks can be a good source of protein and fiber (and unsaturated fats, vitamins and minerals), which can promote satiety.
“But it’s always a good idea to ensure that clients have a reasonable portion because it’s easier to induce and consume more than what they intended and can turn it into an unhealthy snack option,” says Morris.
Chips and salsa
Classic gloves like potato chips have alternatives such as tortilla chips and salsa for the following nutrition: This iconic combination provides fiber, vitamin C and lycopene from salsa tomatoes, which benefits your gut, immunity and eye health.
And most people don’t even record these additional health benefits. This is because this Latin duo often over-presented like other junk foods, whether it’s taco nights or local watering holes. Adopting potion control is a great tactic to alleviate high levels of sodium (and excess fat from deep frying) in tortilla chips.
Energy Bar
As one of the healthiest cleaned foods on the market, energy bars can be “junk” at first glance. This is because there are often few whole food ingredients like sugar, refined carbohydrates and unsweetened dried fruits.
That said, there are now plenty of healthy options if you know what to look for. If chosen wisely, protein bars are an easy and effective way to meet your nutritional needs on the go.
“Clients recommend choosing bars that contain 15-20 grams of protein per serving, under 10 grams of fat, under 20 grams of carbohydrates, at least 3-5 grams of fiber, and less than 200 mg of sodium for healthier options,” says Morris.
How to measure the health benefits of junk food
“base About the research It is published on Journal of Nutritionresearchers found that about 47% of energy, 75% of total sugar, 46% of sodium, and 48% of saturated fat consumed by adults in the US come from junk food sources,” says Morris.
To assess whether your favorite junk food has health benefits, flip the package and take a look at the nutrition facts panel and ingredient list. The main nutrients you should be careful about in junk foods are sugar, saturated fats and sodium.
sugar
“The added sugar does not contain any nutritional value. That means there are no vitamins or minerals. It’s just calories,” Landetta says. “Foods with a high amount of sugar added can cause blood sugar spikes, and regular consumption can reduce your ability to use insulin efficiently, leading to insulin resistance.. ”
Furthermore, these empty calories contribute to inflammation throughout the body, increasing the risk of chronic disease. Nutrient Facts Panel (Ideally 5 grams or less per serving) or by looking at the ingredient list for foods like sugar, high fructose corn syrup, brown rice syrup, and more.
Saturated fat
Saturated fats are somewhat controversial, but are generally considered to be a nutrient that extends to cholesterol and require additional caution. “Consuming excess saturated fat can increase LDL (low density lipoprotein or “bad”) cholesterol levels in the blood, increasing the risk of heart disease.Morris says.
Animal-based foods such as dairy products, eggs, meat and chicken are the main sources of this nutrient, but some plant-based foods also contain this type of fat, so we always postpone it to the Nutrition Facts panel. Look for less than 3 grams of saturated fat per serving of junk food.
sodium
“A diet high in sodium is associated with an increased risk of hypertension, which is a major contributor to heart disease,” explains Morris. Nutrition Facts Scan Panel is the best way to avoid excessive sodium consumption. It is the most common mineral found in salt and processed foods. We aim to be snack foods with less than 250 milligrams of sodium per serving.
These guidelines can help you when making healthier junk food choices (many of which are available nationwide), but you just want the real thing.
“If you’re not in a position to choose one of the healthier junk food options, try pairing up “junk food” with nutrients to increase your balance.
The healthiest junk foods are rich in protein, fiber, unsaturated fats, vitamins, minerals, and less mysterious ingredients such as additives and preservatives ( Long-term research (It was necessary to fully understand their health effects). These beneficial nutrients promote bloating after eating, essentially supporting all body systems. Delicious sauces of these nutrients include fruits, vegetables, whole grains, nuts, seeds, vegetable-based oils (such as olives and avocados), and legumes.
