Junk food is a term that collectively refers to fast foods or instant foods that are high in calories but low in nutritional value. They make up a large part of the diet of busy modern people. According to a statistic in the United States, junk food accounts for nearly 50% of the average daily calorie intake of Americans.

 

However, eating frequently can increase the risk of fatty liver, high blood sugar, depression, and heart disease, as well as cause unnoticed weight gain due to high calories. As summer approaches and you decide to go on a diet, try the methods below. Here are five habits introduced by the American health media, Health, to help break the habit of junk food.

 

 

Cooking and eating at home even when it's a hassle

 

 

Cooking at home is one of the best ways to reduce junk food. People often rely on foods like hamburgers, donuts, and fast food for meals when they are busy. However, developing a habit of cooking at home can help decrease dependence on instant foods.

 

According to previous studies, people who cook frequently tend to consume more fruits and vegetables and eat less fast food compared to those who dine out often. They also tend to have lower obesity rates and spend less money on food.

Providing nutrients to the body according to meal times

 

If you excessively restrict calories from your body through dieting or skip breakfast because it's inconvenient, you may be more easily tempted by junk food. Skipping meals and not consuming certain foods can lead to a craving for snacks due to a deficiency in calorie intake.

 

There is also research indicating that skipping meals, such as breakfast, can lead to cravings for carbohydrate-rich foods at night. Of course, the required calories and meal times vary from person to person, but generally, having regular and nutritious meals can help reduce junk food consumption.

 

Getting enough sleep

 

Sleep, which is essential for health, also affects eating habits. When we do not get enough sleep, we are more likely to consume unhealthy foods when choosing what to eat. There are studies showing that when we lack sleep, calorie intake increases, and we tend to seek foods high in carbohydrates and fats, such as snacks and junk food.

 

There is also research indicating that a 33% reduction in time spent lying in bed increases hunger and cravings for food compared to a person with normal sleep, so getting enough sleep is important. Currently, the National Sleep Foundation in the United States recommends that adults get 7 to 9 hours of sleep per night.

 

Stress management is also essential.

 

Stress has a significant impact on physical and mental health and also influences food choices. Completely avoiding stress is impossible, but managing healthy stress can help reduce junk food intake. This is because stress is associated with hormones like cortisol that regulate eating habits and food choices.

 

Interestingly, short-term stress suppresses appetite, but chronic stress has been shown to increase cravings for and consumption of foods like junk food. A study involving 1,270 participants found that those with higher stress levels had a higher proportion of ultra-processed food intake.

 

People with high stress levels consumed nearly twice as much ultra-processed food compared to the control group. They regularly consider their own stress relief methods and consistently try to control their mindset through meditation, exercise, therapy, and spending more time outdoors.

Regularly shopping for groceries and stocking up on ingredients

 

Keeping a kitchen well-stocked with nutritious ingredients also helps reduce junk food consumption. According to a study, people who visit grocery stores more frequently tend to consume less ultra-processed foods than those who do not. It was also found that they tend to follow a more nutritionally balanced diet.

 

 

If you're unsure about what foods to buy when grocery shopping, I recommend planning a weekly meal schedule and creating a shopping list. Making a list before shopping can help avoid impulsive purchases like junk food and also assist in building a healthier overall diet.

 

Recommended products include a variety of nutritious foods such as fresh and frozen fruits and vegetables, nuts and seeds, canned and dried beans, poultry, fish, and protein options like tofu. Additionally, shopping while considering expiration dates can help develop a more planned and mindful eating habit.