National Junk Food Day: Indulge Sparingly for Your Health and Enjoyment

Every year on July 21, we can celebrate National Junk Food Day. It’s a day when we can set aside our usual dietary “rules” and indulge in the “guilty” pleasure of junk food. From mouthwatering burgers to crispy fries and sugary treats, most of us gravitate to this so-called junk food because it tastes good! And people tend to think of it as a temporary escape from healthy eating routines.

If you know me, you know that I don’t like to demonize foods and say, “Eating is not cheating.” So, enjoying this so-called junk food doesn’t have to be saved just for one day of the year or a week, but know why it is so essential to enjoy it in moderation.

So, what exactly is this “junk food” – is there a definition? Why is it considered unhealthy? Is it obvious or not?

Defining Junk Food

Junk food, by definition, refers to items typically high in nutrients that most of us should limit if we consider our overall health. These nutrients include hydrogenated and partially hydrogenated fats, saturated fats, added sugars, salt, and excess calories. These same foods also offer very little nutritional value, with low or non-existent fiber, vitamins, and minerals.

These foods often include candy, soda, fast food, chips, pastries, and other processed snacks. They are designed to be convenient, appealing, and addictive but lack the essential nutrients our bodies need to thrive. This is why we refer to them as “empty calories.”

The Unhealthy Nature of Junk Food

Junk food’s unhealthy reputation stems from its nutrient profile and impact on our bodies. Here are some key factors that contribute to its negative effects:

High in unhealthy fats, sugars, and salt: Junk food is often high in unhealthy fats, added sugars, and excessive amounts of salt. When consumed in excess, these ingredients contribute to weight gain, increased risk of heart disease, high blood pressure, and other health issues.

Calorie-dense and nutrient-poor: Junk food is typically energy-dense, meaning it packs a significant number of calories into a small portion. However, these calories come from unhealthy sources and lack the vital nutrients in whole and minimally processed foods.

Lack of fiber and essential nutrients: Junk food lacks the dietary fiber, vitamins, and minerals our bodies need for optimal functioning. Regular and overconsumption of junk food can lead to nutrient deficiencies and impair overall health.

Promotes overeating: The combination of high fats, sugars, and salt levels in junk food can stimulate cravings and trigger overeating. This combination is the so-called “bliss point” in food which is part of the reason people have difficulty stopping with just one serving. These foods are highly palatable, leading to a loss of control over portion sizes and often contributing to unwanted weight gain.

The Importance of Indulging Sparingly

While junk food may be tempting, it is crucial to consume it sparingly and mindfully. Completely banning junk food from our diets can lead to feelings of deprivation, making it more likely that we’ll eventually overindulge. Here’s why moderation is key:

A balanced approach to nutrition: Moderation allows us to balance enjoying the occasional treat and nourishing our bodies with wholesome, nutrient-rich foods. Limiting junk food consumption creates room for healthier options that provide the essential nutrients our bodies need.

Maintaining a healthy weight: Excessive consumption of junk food can contribute to weight gain and obesity. Practicing moderation helps us manage our calorie intake and maintain a healthy weight, reducing the risk of various health conditions associated with excess body fat, especially from overeating nutrient-poor foods.

Avoiding nutrient deficiencies: Relying heavily on junk food can lead to nutrient deficiencies. By indulging sparingly, we ensure that we have space in our diet for nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats, essential for our overall well-being.

Developing a sustainable lifestyle: Sustainable habits are key to long-term success in maintaining a healthy diet. Cutting out junk food may feel like an admirable goal, but it’s often difficult to sustain. Incorporating occasional indulgences in a mindful and controlled manner creates a sustainable approach to our overall eating habits.

Enjoying Junk Food Mindfully and in Moderation

Indulging in junk food doesn’t have to be a guilty pleasure. By practicing mindful consumption and moderation, we can enjoy these treats without compromising our health. Here are some tips to help you make the most of your indulgence while maintaining a balanced diet:

Be conscious of portion sizes: Enjoy junk food in small portions rather than indulging in large quantities. Pay attention to your body’s satisfaction cues, and stop eating when you feel comfortably full.

Choose quality over quantity: Instead of mindlessly munching on multiple types of junk food, opt for a smaller serving of a high-quality treat. Select items you enjoy, savor each bite, and focus on the taste and texture to enhance your enjoyment. The more you do this, the more you may realize that it isn’t your favorite like you once thought.

Combine with healthier options: Pair your indulgent snack with nutrient-dense foods. For example, have a small portion of fries with a side salad or enjoy a burger with a whole wheat bun and plenty of fresh vegetables. This compromise helps balance your meal and adds valuable nutrients to your diet. (And a small portion of fries? Yes, we often ask for half the fries when we order burgers or sandwiches that come with them. If it is there, we are more likely to eat them. Asking for less means eating less.)

Plan ahead: Instead of spontaneously giving in to cravings, plan your indulgences in advance. Set specific times or occasions when you enjoy your favorite junk food. This way, you can anticipate and look forward to these treats while controlling your overall dietary choices. What does this mean? I often tell people we can enjoy those so-called treats after we have had all the foods we should have – like those often-under-consumed fruits and veggies. You don't need to worry too much if you get your fruits and veggies just fine.

Practice mindful eating: Slow down and engage all your senses while consuming junk food. Take the time to appreciate the flavors, textures, and aromas. Eating mindfully allows you to savor the experience fully and be more in tune with your body’s satisfaction signals. Again, this is where you may become more in-tuned to that food’s quality (or lack of quality).

What are examples of junk food – and are their healthier options?

While turning junk foods into completely healthy options is challenging, there are ways to make them slightly more beneficial and nutritious. There may be some non-negotiable foods in your list of treats; consider what you can do to make it a bit healthier and not have to avoid it completely.

French Fries: Deep-fried and often coated in salt, French fries are a classic example of junk food. They are high in unhealthy fats and calories, lacking substantial nutritional value.

Improve it: Instead of deep-frying, try baking/roasting the fries in the oven using minimal oil or air-fried versions. Remember, it isn’t the potato that is “bad.” It is what we do to it.

Potato Chips: Crispy, salty, and addictive, potato chips are a popular snack with little nutrition. They are typically fried and contain high levels of unhealthy fats and sodium.

Improve it: Look for baked or kettle-cooked varieties with reduced sodium and no artificial additives. Alternatively, try making your homemade veggie chips by thinly slicing vegetables like kale, zucchini, or beetroot and baking them until crispy. Remember that store-bought “veggie chips” or “veggies straws” are still high in added fat and sodium.

Soda and Sugary Drinks: Soda and other sugary beverages are loaded with added sugars, providing empty calories and contributing to weight gain. These drinks offer little nutritional value and can harm our overall health.

Improve it: Replace sugary sodas with healthier alternatives like infused water, unsweetened iced tea, or sparkling water with a squeeze of lemon or other fruits.

Candy: Whether chocolate bars, gummy bears, or hard candies, sweet treats like candy are high in sugar and often contain unhealthy additives. They provide a quick burst of energy but lack essential nutrients.

Improve it: Opt for dark chocolate with a higher cocoa percentage (at least 70%), which contains antioxidants. Satisfy your sweet tooth with dried fruits like dates or raisins – seriously, it helps if it is truly a sweet craving that will take care of it.

Fast Food Burgers: Burgers from fast food chains are often high in unhealthy fats, sodium, and calories. They are typically made with highly processed ingredients, including white bread buns, high-fat sauces, and low-quality meat.

Improve it: Prepare homemade burgers (I know it isn’t the same, but so much healthier) using leaner meats and opt to mix in veggies and mushrooms. Choose whole wheat buns. Load plenty of fresh veggies and use healthier condiments like mustard or salsa instead of high-fat sauces.

Donuts: These sweet, fried pastries are a favorite breakfast but are high in sugar, unhealthy fats, and calories. Donuts offer little nutritional value and can lead to energy crashes and weight gain.

Improve it: Consider baking your donuts at home using whole-grain flour and a bit less sugar (it is still needed to have the right texture). Oh, never mind, have a doughnut occasionally, not regularly.

Ice Cream: Creamy and delicious, ice cream is a classic indulgence. However, it is typically high in sugar, unhealthy fats, and calories. Opting for smaller portions or healthier alternatives can be a better choice.

Improve it: Opt for lower-sugar varieties of ice cream or try making your own using frozen fruits blended with a small amount of yogurt or milk. Alternatively, enjoy frozen yogurt or sorbet made with real fruit.

Pizza: Many restaurant varieties offer processed meats, excessive cheese, and refined carbohydrates. These components can contribute to health issues when consumed in excess.

Improve it: Make your pizza using whole wheat crust thin crust and top it with various colorful vegetables, protein like grilled chicken or turkey pepperoni, and a modest amount of cheese. Alternatively, choose thin-crust, vegetable-loaded pizzas from reputable pizzerias.

Processed Snack Foods: This category includes cheese puffs, pretzels, and flavored popcorn. These snacks are often high in unhealthy fats and sodium.

Improve it: Look for healthier alternatives like whole grain crackers, baked tortilla chips, or air-popped popcorn without excessive butter or salt. Opt for snacks like nuts, seeds, or homemade trail mixes for a satisfying crunch.

Milkshakes and Smoothies: While homemade versions can be nutritious, commercially prepared milkshakes and smoothies often contain high amounts of added sugars, unhealthy fats, and artificial ingredients. They can be calorie-dense and lacking in essential nutrients.

Improve it: Make homemade smoothies using a base of unsweetened almond milk or Greek yogurt and blend in fresh or frozen fruits for natural sweetness. Limit or omit added sugars and consider adding nutrient-rich ingredients like spinach, kale, or protein powder.

While these modifications can make junk foods slightly healthier, consuming them in moderation is still important as part of a balanced diet.

National Junk Food Day on July 21 reminds us to indulge in our favorite treats mindfully and sparingly. While junk food can be tempting, it’s important to understand its unhealthy nature and the potential risks it poses to our health.

By enjoying junk food in moderation, we can balance treating ourselves and maintaining a nutritious diet. Embrace a mindful and controlled approach to junk food consumption, allowing us to satisfy our cravings while prioritizing our overall well-being.

Life is about balance, and by making informed choices and being mindful of our indulgences, we can continue to enjoy the occasional treat without compromising our health.

So, celebrate National Junk Food Day with awareness and moderation, savoring each bite of your favorite guilty pleasures while keeping your overall health goals in mind.