Excessive consumption of junk food decreases immunity in children.
Scientists and health officials have long been aware of the potential dangers of eating too much fast food and processed foods. Munching on high-fat, sugary foods raise the risk of obesity and associated health problems, such as heart disease and diabetes.
The problem of junk food consumption is serious and begins early in life. A 2015 report by the Centers for Disease Control and Prevention found that children and adolescents consume an average of about 12 percent of their daily calories from meals in fast-food restaurants.
As these kids grow into adulthood, they may struggle to change bad habits accumulated over a lifetime. To make a successful shift for the better, it helps if you avoid an “all or nothing” mentality, Bruning says.
“If you think of healthy eating is something that you have to do all the time—or else you’ve failed—then let me tell you, you’re going to fail,” she says.
She says it’s OK to occasionally indulge in cravings or to choose simple convenience over health from time to time.
It’s when someone’s diet misses out on important nutrients for days in a row that we can get into trouble.
Tips for eating more healthfully
Bruning also offers some tips for reducing junk foods in your diet. They include:
Expand your palate. Bruning encourages you to try new, more healthful foods. Chances are good you will find things you like. Visit a farmer’s market and let your imagination run wild.
“Think about picking up a fruits or veg you’ve never had before,” she says. “Chat with the vendor about how to prepare the food.” She also suggests asking for a sample before buying.
Make a list of healthful choices. Know your cravings, then look for more healthful options that mimic those foods.
Maybe your weakness is crunchy or salty foods, such as chips. Or perhaps you can’t resist treats that are creamy and sweet, like ice cream.
“Have alternatives at the ready so you can satisfy that devil on your shoulder with an angelic choice,” Bruning says.
Plan your meals and snacks ahead of time. Choose healthful snacks rather than simply reaching for the most convenient, least healthful options.