What is Junk Food?

Junk food refers to ultra-processed foods and drinks such as fast food, soda, candy, cookies, and salty snacks. These make up a large portion of many people’s diets. Studies show that junk food may account for nearly 50% of the average American’s daily calorie intake.

While it’s fine to enjoy your favorite treats like baked goods, ice cream, and chips occasionally, making them a regular part of your diet can harm your health. Too much junk food is linked to physical and mental health issues such as obesity, fatty liver, high blood sugar, depression, heart disease, and certain cancers.

If you’re looking to reduce your intake of junk food, here are 9 practical, evidence-based tips to help:

1. Cook More at Home

One of the best ways to reduce junk food is to cook more meals at home. Many people rely on convenience foods like fast food or sweetened coffee when they’re in a hurry or don’t have other options.

By preparing your meals at home, you can reduce your dependence on junk food and always have healthy options available. Studies show that people who cook at home more often have better quality diets, eat more fruits and vegetables, and have lower rates of obesity. Plus, they spend less money on food.

If you’re new to cooking, start by preparing one or two meals a week, and gradually increase from there.

2. Increase Your Protein Intake

Protein is the most filling nutrient and can significantly affect your appetite and food choices. Research suggests that eating more protein helps reduce snacking and overeating, which can lower your consumption of junk food.

Some studies also suggest that replacing carbs with protein and fat may help reduce cravings, especially for sweets and fast food. For example, a study showed that a diet high in protein and low in carbs (28% protein, 58% fat, and 14% carbs) helped participants reduce cravings and improve their ability to control their food intake.

3. Fuel Your Body Regularly

Restricting your calorie intake or skipping meals may seem like a good way to avoid junk food, but it can actually backfire. Depriving your body of food can increase cravings and lead to overeating.

Research shows that when you avoid certain foods entirely, cravings for those foods may actually increase. Similarly, skipping meals like breakfast can trigger cravings for carb-heavy foods later in the day.

To maintain a balanced diet, try to eat regular, nutrient-dense meals that are rich in protein. This can help keep your energy levels stable and reduce cravings for junk food.

4. Choose More Filling Foods

Understanding how different foods affect your body can help you make better eating choices and cut back on junk food. Junk foods are often high in calories but low in filling nutrients like fiber, protein, and healthy fats.

Protein and fiber, in particular, help you feel fuller for longer. Instead of grabbing a donut and sugary coffee, opt for a breakfast high in protein and fiber—such as eggs with fruit and an unsweetened coffee. This can help control your hunger and reduce junk food cravings throughout the day.

5. Get Enough Sleep

Sleep is crucial for overall health, including your eating habits. Lack of sleep can increase cravings for junk food, especially foods high in carbs and fat.

Studies show that even a single night of poor sleep can make you hungrier and increase your cravings for foods like chocolate. In one study, women who had two to three hours less sleep than usual reported more hunger and stronger cravings for unhealthy foods.

To support better food choices and overall health, aim to get seven to nine hours of sleep each night, as recommended by the National Sleep Foundation.

6. Manage Your Stress

Stress can affect both your physical and mental health, and it can also influence your eating habits. While it’s impossible to eliminate stress completely, finding ways to manage it can help reduce your junk food cravings.

Chronic stress is linked to changes in hormones like cortisol, which can increase cravings for highly palatable foods, such as junk food. Research shows that people with higher stress levels tend to consume more ultra-processed foods. In fact, a 2021 study found that people with high stress were nearly twice as likely to consume more junk food compared to those with lower stress.

To manage stress, try activities like meditation, exercise, therapy, or spending more time outdoors. These can help improve your mental well-being and reduce unhealthy food cravings.

7. Overhaul Your Pantry

If your kitchen is filled with junk food, it might be time for a pantry makeover. Keeping tempting, easy-to-overeat foods like chips, cookies, and candy around can lead to excessive snacking, even when you’re not hungry. Studies show that simply seeing junk food can stimulate cravings and lead to overeating.

To cut back on junk food, try replacing ultra-processed snacks with more nutritious options. For example, keep fresh fruit or nuts on hand instead of candy or chips. This small change can help you make healthier choices.

8. Avoid Restrictive Diets

Strict, restrictive diets aren’t beneficial for long-term health and can lead to an unhealthy relationship with food. Fad diets often cause people to lose and regain weight repeatedly (yo-yo dieting), which can increase the risk of conditions like diabetes and high blood pressure.

Overly restrictive diets may increase cravings for “forbidden” foods, making it harder to maintain healthy eating habits. Instead of following a strict diet, opt for a balanced eating plan like the Mediterranean or plant-based diets. These approaches emphasize whole foods, including protein-rich legumes, seafood, and fiber-rich vegetables, without making any food entirely off-limits.

9. Grocery Shop Regularly

A well-stocked kitchen makes it easier to cook at home and avoid junk food. Research shows that people who grocery shop more often tend to have healthier diets and consume fewer ultra-processed foods.

To stay on track, make a grocery list before shopping. This can help you avoid impulse purchases and ensure you’re buying nutritious foods, like fresh produce, beans, nuts, and protein sources like fish or tofu. Regular grocery shopping also encourages meal prep, which helps you eat healthier throughout the week.