Indulge in these 8 Healthier Junk Food Options When Cravings Call
Ditching the all-or-nothing mindset about munchies, a smart lifestyle embraces balance and moderation, even when it comes to junk food. Instead of instead of shunning these treats completely or going hog wild, it's all about making savvy choices and indulging mindfully. Here are some tips for enjoying healthier junk food options, plus some insider insights on their nutrition profile:
Gray-Area Grub (Healthier Junk Foods)
Popcorn
Known for being either drenched in butter or salt, popcorn can be a decent choice for a snack. One cup provides at least a gram of fiber, and if you want to up the health ante, consider reducing the salt and butter or swapping butter for olive oil and salt for nutritional yeast. Violeta Morris, MS, RDN confirms, "Popcorn can be a satisfying snack, whether you're watching a movie or on the go as it provides at least one gram of fiber per cup."
Frozen Yogurt
While marketed as a healthy ice cream alternative, don't be fooled, froyo falls into the indulgent category thanks to the sugar and traces of saturated fat. However, it's still considered a healthier option than traditional ice cream due to its reduced fat load, probiotic content, and lower levels of sugar and calories. Probiotics support gut health, immunity, and more, and dairy-based frozen yogurt also provides essential nutrients like protein and calcium.
Dark Chocolate
Chocolate is often a favorite junk food, and good news: dark chocolate can be one of the better options. Dark chocolate with a higher cocoa content has lower sugar and saturated fat content from sweeteners and dairy. It's also rich in antioxidants known as flavonoids, which help reduce inflammation and improve heart health.
Trail Mix
Trail mix is a portable snack that's readily available in many places, making it a healthier option compared to a candy bar. However, be wary of trail mixes with sugar-laden candies or chocolate, or sweetened dried fruits. Aim for versions with a variety of nuts, as these provide healthy fats and protein.
Cereal
Breakfast cereal varies widely in terms of healthfulness, but even classic sugary cereals usually have some fiber. Choose a cereal that is high in fiber and low in added sugars for a more nutritious option.
Dark Chocolate-Covered Nuts
This combo of dark chocolate and nuts packs a nutritious punch, providing protein, fiber, unsaturated fats, vitamins, and minerals that promote satiety. Be mindful of portion sizes to avoid overindulgence.
Chips and Salsa
While potato chips offer little nutrition, tortilla chips and salsa can be a healthier alternative. This pairing offers fiber, vitamin C, and lycopene, which benefit gut, immune, and eye health. Just be sure to practice portion control to manage the high sodium levels.
Energy Bars
Energy bars can be deceptively indulgent due to their high sugar and refined carbohydrate content. Look for protein bars with wholesome ingredients, less than 10 grams of fat, less than 20 grams of carbohydrates, at least three to five grams of fiber, and less than 200 mg of sodium.
Taste the Rainbow (Selecting Healthy Junk Food Options)
Aim for snacks that contain beneficial nutrients like protein, fiber, unsaturated fat, vitamins, and minerals while being low in mystery ingredients like additives and preservatives. Delicious sources of these nutrients include fruits, vegetables, whole grains, nuts, seeds, vegetable-based oils (like olive or avocado), and legumes.
If you're unsure about a particular junk food, consult the nutrition facts label and ingredient list. Prioritize foods low in added sugar, saturated fat, and sodium, and high in beneficial nutrients. Look for simple, recognizable ingredients and be mindful of portion sizes.
It's important to note that no food should be totally off-limits, and it's alright to indulge in less healthful options from time to time as long as they fit within a balanced diet. Honor your hunger and fullness cues to avoid overindulgence. In this gray-area world of junk food, embrace moderation and enjoy!
References1. USDA FoodData Central: nutrition data for 168815 - Popcorn, air-popped without salt.2. Mars, Inc.: SkinnyPop Popcorn Nutrition Facts.3. Unilever Food Solutions: Sodium reduction in snacks and sandwiches.4. International Journal of Scical Research in Public Health: Nutritional Value of Energy Bars and Their Role in Patient Management.5. Journal of Functional Foods: The Health Benefits of Dark Chocolate.
- Incorporating probiotics into one's nutrition diet, like through frozen yogurt, can support gut health, immunity, and more, making it a healthier junk food choice.
- Aiming for nutrient-dense snacks, such as dark chocolate, provides not just a taste of indulgence but also a boost of antioxidants, which help improve heart health.
- At times, opting for dark chocolate-covered nuts may be a better decision, as they offer protein, fiber, vitamins, and minerals for increased satisfaction.
- Choosing cereals high in fiber and low in added sugars, like some varieties of whole grain cereals, can create a more nutritious breakfast option.
