What is ‘healthy’ junk food?

There is no clear definition of what constitutes ‘healthy’ junk food. 

However, one way to approach this question is to look at the nutritional value and the ingredients of the food. 

A ‘healthy’ junk food should have some or all of the following characteristics:

• It should provide some essential nutrients, such as protein, fiber, vitamins, minerals, or antioxidants.

• It should have less calories, fat, sugar, salt, or additives than the regular version of the same food.

• It should be made with natural, organic, or whole ingredients, rather than processed, refined, or artificial ones.

• It should be consumed in moderation and as part of a balanced diet.

For example, a ‘healthy’ junk food could be a dark chocolate bar that contains at least 70% cocoa and has antioxidants and flavonoids that may benefit your heart and brain health. 

Or it could be a baked potato chip that has less fat and salt than a fried one and has some fiber and potassium that may support your digestion and blood pressure. 

Or it could be a homemade pizza that has whole wheat crust, low-fat cheese, lean meat, and fresh vegetables and has protein, calcium, iron, and vitamin C that may boost your immune system and muscle growth.

How to choose ‘healthy’ junk food?

Choosing ‘healthy’ junk food can be tricky because not all foods that claim to be ‘healthy’ are actually good for you. 

Some foods may have misleading labels or marketing claims that make them seem healthier than they really are. 

For example, some foods may be labeled as ‘low-fat’, ‘low-sugar’, ‘low-calorie’, or ‘gluten-free’, but they may still have high amounts of other unhealthy ingredients or additives. 

Or some foods may be labeled as ‘natural’, ‘organic’, or ‘whole’, but they may still have high amounts of calories, fat, sugar, or salt.

Therefore, it is important to read the nutrition facts label and the ingredient list of any food you buy or eat. 

Here are some tips on how to choose ‘healthy’ junk food:

• Compare the serving size and the calories per serving of different foods. Choose the ones that have fewer calories or smaller portions.

• Look at the amount of fat, saturated fat, trans fat, cholesterol, sodium, and sugar in each serving. Choose the ones that have less of these nutrients or none at all.

• Look at the amount of fiber, protein, vitamins, minerals, and antioxidants in each serving. Choose the ones that have more of these nutrients or some at least.

• Look at the ingredients list and avoid foods that have too many ingredients or ingredients that you cannot pronounce or recognize. Choose foods that have fewer ingredients or ingredients that are natural, organic, or whole.

How to enjoy ‘healthy’ junk food?

Even if you choose ‘healthy’ junk food over regular junk food, you still need to be mindful of how much and how often you eat it.

Junk food should not replace healthy foods such as fruits, vegetables, whole grains, lean proteins, low-fat dairy products, nuts, seeds, and legumes in your diet. 

Junk food should be considered as an occasional treat or reward rather than a staple or necessity.

Here are some tips on how to enjoy ‘healthy’ junk food without overdoing it:

• Limit your intake of junk food to once or twice a week at most.

• Eat junk food only when you are truly hungry or craving it rather than out of boredom or habit.

• Eat junk food only in small amounts or share it with someone else rather than eating the whole package or portion by yourself.

• Eat junk food slowly and savor every bite rather than gobbling it down quickly.

• Eat junk food with water rather than soda or juice to avoid extra calories and sugar.

• Eat junk food after a healthy meal rather than before or instead of one to avoid overeating and spoiling your appetite.

Conclusion

Junk food is not necessarily bad for you if you choose wisely and eat moderately.

There is such thing as ‘healthy’ junk food that can provide some nutritional benefits and satisfy your taste buds. 

However, you still need to be careful of the labels, ingredients, and portions of the junk food you eat and balance it with a healthy diet and lifestyle. 

Remember, junk food is not a substitute for real food, but a supplement to it.