Recent studies suggest that junk food accounts for about 50% of the average American’s daily caloric intake. Junk food is the umbrella term that describes ultra-processed foods and drinks, such as fast food, soda, candy, packaged cookies, and salty snack foods. Although there is nothing wrong with enjoying ice cream, chips, or baked goods from time to time, junk food should not be a regular part of your diet. Consuming too much of it can be detrimental to your mental and physical health. 

People who consume more junk food have a higher risk of obesity, fatty liver, depression, high blood pressure, heart disease, and certain cancers. You may understand this reality, but the problem is that junk food is so appealing. The brain encourages you to seek pleasurable experiences, such as enjoying tasty food. This natural encouragement is the brain’s “reward” system. When you eat tasty food, including junk food, you activate that reward system and the brain releases dopamine. This rush of pleasure causes the brain to create more receptors to respond to that dopamine rush. Ultimately, you care more about junk food the more you eat it because you have that reward system in place. 

If you currently eat a lot of junk food and want to kick your habit, the methods in this article may be effective for you. The following tips are evidence-based, so experiment with them to see which ones work for you. 

Fuel Your Body Regularly

You may think that depriving your body of calories or being overly restrictive with food will lead to weight loss. This tactic can actually have the opposite effect, causing you to ravenously eat foods, many of which are unhealthy. There is a complex relationship between calorie restriction and the cravings you have. The research, however, shows that skipping meals or depriving the body of certain foods can increase cravings and snacking. Everyone has different caloric needs, but you should aim to fuel your body with fiber-rich, protein-rich, and nutrient-dense meals and snacks. When you provide your body with these types of foods, you will reduce your cravings for junk food. 

Get Enough Sleep

Whether you want to believe it or not, insufficient sleep can cause you to make poor food choices. Additionally, lack of sleep increases your desire for junk food because it is quick, easy, and highly accessible. Studies confirm that lack of sleep, or irregular sleep patterns, can increase your caloric intake, snacking, and cravings for high-fat, high-sugar foods. In fact, just one night of poor sleep can affect your food choices the next day. A 2019 study found that reducing sleep time by 33% (two to three hours of sleep) caused increased hunger cravings, compared to a normal night of sleep. To protect your food choices, get between seven to nine hours of sleep per night. 

Consider Taking Inventory Of Your Pantry

If you have junk food in your house, especially if you know where to find it, you will likely gravitate towards it. Consider swapping out ultra-processed food products with more nutritious options. Junk food that is palatable and addictive is dangerous to have in your house. The research shows that just looking at tempting foods can stimulate the striatum, an area in the brain that regulates appetite and reward from food intake. Looking at cookies, candy, or chips may lead to snacking, overeating, and eating even if you are not hungry. Do a pantry overhaul to see which foods need to go. Stock your counter with fresh fruit instead of keeping candy in your pantry!

Cook More Meals At Home

Not only does cooking at home save you money, but it can also help you cut back on junk food. Stopping at a fast food establishment, although convenient, is not conducive to your health journey. Cooking at home, especially if you meal prep, can help you decrease your reliance on convenience foods. Additionally, meal prepping is a great way to ensure that you always have healthy food options. Many studies indicate that people who cook more have better quality diets, enjoying more servings of fruits and vegetables per day. They also eat less food than people who dine out often. 

Eat More Filling Foods

Struggling with what to eat? It can be beneficial to learn more about how certain foods impact your body and hunger levels. That knowledge can help you devise a better plan of attack for your meals, and may help you cut back on your junk food intake as well. Most junk foods are high in calories, but they don’t fill you up. Ever notice how you can eat an entire bag of chips and still be hungry? That is why it benefits you to eat foods that are higher in protein, healthy fats, and fiber. Consider eating homemade overnight oats or chia pudding instead of grabbing a donut and coffee on your way to work. You can also opt for a fruit and vegetable smoothie to satiate you until lunch!

Grocery Shop Regularly

If you want to make more food at home and stop eating junk food, a well-stocked kitchen makes that task much more doable. Studies have shown that people who grocery shop regularly have better quality diets than people who don’t. Additionally, those people eat much less ultra-processed foods. When you go to the grocery store, make sure to take a grocery list and stick to it. Avoid going to the store when you are hungry because that will cause you to make impulse purchases that do nothing for your health.

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E. Coli, mold, and bugs are all things that may be found in soda fountains. Soda fountains are supposed to be cleaned daily but unfortunately places are understaffed which means soda fountains are probably not being cleaned as often as they should be.

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Think you eat well? The truth is, most of us could do a lot better. There are easy ways to substitute junk foods without sacrificing the taste. Health expert, nutritionist, and our CEO, AD Dolphin, joined the WCIU crew to suggest easy swap outs to help up all attain our goal bodies. Try these easy, delicious ideas for breakfast, lunch, dinner, and snacks. You’ll pack in more nutrition and you just might shrink a few sizes, too.

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Unless you are trying to buy alcohol or get into a club, nobody wants to look older than they are. A lot of people, however, experience premature aging and don’t understand the cause. All the skin care remedies and treatments in the world mean nothing if you keep eating foods that age you.

According to nutritionists, the foods you eat can accelerate the aging process. The sad reality is that most people are aware of these age-accelerating foods, even if they think they don’t know what they are. Foods that are devoid of nutrients (the unhealthy, processed, antibiotic-rich, chemically flavored, fatty, fried foods Americans love) cause free radical damage and inflammation, both of which expedite the aging process.

Is There A Way To Look Younger?

Yes, and all you have to do is eat healthier. Foods with trans fats, saturated fats, refined grains, sugars, and processed ingredients put the body in an inflammatory state. According to Timothy Harlan, M.D., eating these types of foods can damage the skin’s collagen, reducing elasticity and causing wrinkles. It’s more beneficial to focus on consuming fruits, vegetables, nuts, seeds, legumes, and whole grains if you want your skin to look younger and healthier.

Don’t be the 25 year-old with 78 year-old skin. Avoid the following foods and you’ll start to look younger in no time. Plus, you’ll feel a whole lot healthier!

Alcohol

If you want your skin to retain its elasticity, alcohol is not your friend. Alcohol dehydrates the body, drawing water from your pores as you drink more of it. Additionally, alcohol interferes with healthy sleep, and the combination of dehydration and lack of sleep contributes to fine lines and wrinkles.

Fried Foods

Yes, fried foods are delicious; nobody is denying that. If you want to decrease premature signs of aging, though, it’s time to eliminate them from your diet. They are loaded with both trans and saturated fats, which contribute to weight gain. As you pack on the pounds, your skin suffers as a result, making you age faster than you realize.

High Fructose Corn Syrup

Almost every soda, sugary treat, candy, or processed juice has high fructose corn syrup. It’s an additive that you need to avoid if you are in search of the fountain of youth. According to nutritionists, high fructose corn syrup is the worst kind of sweetener for your skin and overall health. The excess sugar damages collagen and elastin, which in turn makes your skin look more wrinkled than it should.

High Glycemic Index Carbs

High glycemic index carbohydrates exist in many foods, from pastas and bagels to cereals and pretzels. A high percentage of people have sensitivities to these foods, and the reactions often result in acne or inflamed areas on the skin. Eating too much of these foods can flood the body with glucose, which accelerates the development of wrinkles. Additionally, these foods contribute to chronic inflammation in the body.

Super Salty Foods

People love salt. Some people love salt so much that they salt their food before they even taste it! Super salty foods cause bloating and water retention, both of which give the skin a puffy or aged appearance. Too much salt in the body can actually cause dehydration, which, as we mentioned early, leads to fine lines and wrinkles.

Potato Chips

It’s so easy to eat an entire bag of chips. Do you worry about all the hydrogenated oils, trans fats, and sodium while you’re shoving handfuls of chips into your face, though? Well, those trans fats and oils stimulate inflammation in the body, which impairs immune and respiratory function. Not to mention, the more inflammation you have in the body, the older you’ll start to look.

Dairy Products

A high percentage of people are either sensitive or intolerant to dairy products. Many reactions to dairy products include itchy skin, psoriasis, redness, blemishes, eczema, and scaly patches. If you already deal with any skin issues, dairy products can worsen them. Statistically, people who eat dairy products age more quickly than people who avoid dairy.

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Atopic dermatitis, commonly referred to as eczema, is a skin condition that results in dry, itchy patches of skin on the body. It is commonly the result of inflammation in the body, and this inflammation is primarily caused by the foods you eat. With that knowledge, it is possible to reduce symptoms and prevent inflammation by eating foods that are considered to be eczema friendly.

There is no known cure for eczema, but over-the-counter creams, ointments, or medications exist to reduce the inflammatory responses. In addition to the prescribed creams, doctors may suggest avoiding specific foods that release inflammation causing T cells and immunoglobulin-E or IGE, an antibody that the body produces when a threat is present. Some of these threats can include nuts, milk, and wheat, all of which have been linked to inflammation.

The road to a body with reduced eczema symptoms is long and ever changing. It can take years to learn how to manage and improve the condition, trying out elimination diets or using holistic approaches with natural ingredients. Your diet, however, is the first place to begin, and that is why we have detailed beneficial foods for eczema and the foods you should avoid in this article.

Beneficial Foods For Eczema

Eczema-safe foods are typically nutrient dense and rich in anti-inflammatory properties that promote skin repair. One can almost compare an eczema diet to an anti-inflammatory diet, because the goal is to avoid foods that induce eczema flair ups.

Probiotic-Rich Foods

Probiotics are bacteria that work to promote gut health. They work to increase the amount of healthy bacteria, lessening the amount of harmful bacteria in your microbiome. This can help to reduce inflammation, inhibiting the development of eczema, so consume the following probiotic foods:

• Kombucha
• Miso
• Fermented foods
• Unpasteurized sauerkraut
• Kefir

Foods Rich In Omega-3 Fatty Acids

Omega-3 fatty acids have been known to fight inflammation and increase circulation in the body. Many Americans are often deficient in omega-3s, and the lack of anti-inflammatory omega-3s in the body contributes to the development of inflammatory conditions like eczema or arthritis. Omega-3 deficiency has also been linked to dry skin and poor skin elasticity, so eat the following omega-3 rich foods to improve skin health:

• Flaxseeds
• Chia Seeds
• Hemp Seeds
• Brussels Sprouts
• Algal Oil

Anti-Inflammatory Fruits And Vegetables

Many raw fruits and vegetables are loaded with anti-inflammatory properties, and they help to reduce the body’s acidity. A more alkalized body can improve immune function and reduce the risk of inflammatory conditions. For those with eczema, it is wise to eat an assortment of colorful fruits and vegetables to obtain inflammation-fighting flavonoids. Some of the best anti-inflammatory foods to eat include:

• Turmeric
• Apples
• Cherries
• Spinach
• Kale
• Broccoli
• Blueberries
• Ginger

What To Avoid

When you have eczema, there are specific foods that commonly trigger flare ups, primarily because they are food allergens or contain inflammatory compounds. Food-related eczema reactions will occur between 6-24 hours after eating a particular food, but the reactions can be delayed longer. In order to determine what foods cause eczema reactions, try an elimination diet. You can read more on elimination diets. The main foods you should avoid are as follows.

Eggs

Aside from being eczema triggers, eggs often worsen most skin conditions. People who have allergic reactions to eggs develop increased histamine levels, increasing redness on the skin or triggering skin rashes.

Processed Foods/Junk Foods

Put the fries and chicken strips down, and don’t even think about touching that bag of chips or cookies. Processed foods and junk foods are typically rich in artificial preservatives, flavors, and dyes, all of which can weaken the stomach lining and lead to inflammation, increasing the risk of an eczema flare up.

Certain Fruits

While it is encouraged to consume fresh fruits and vegetables, specific fruits can trigger reactions based on their salicylate content or amines. The following fruits can sometimes disrupt the chemical balance in people with sensitive systems, leading to itchy symptoms.

• Kiwi
• Oranges
• Tomatoes
• Grapes
• Avocados

Foods Containing Nickel

People who have dyshidrotic eczema, which commonly affects the hands and feet, are encouraged to avoid foods that contain nickel. Depending on where the foods are grown, the soil can contain trace amounts of nickel, which gets absorbed into the food. Foods that contain nickel include:

• Black Tea
• Nuts
• Lentils
• Peas
• Shellfish
• Soy
• Chocolate
• Beans

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Clean eating and maintaining a healthy diet has been associated with emptying your bank account at the grocery store. Whole Foods Market may be responsible for this mindset, but we want you to move away from this notion because it is quite simple to eat healthy on a budget. In fact, you may even find that you save money when you focus on plant-based foods.

Why Should You Eat Healthy?

A lot of people have the desire to eat healthy, but they can’t seem to follow through with that diet for whatever reason. When people eat unhealthy foods, energy levels tend to deplete, the immune system weakens, and weight gain happens over time. Not only does focusing on healthy foods reduce your risk of diabetes, obesity, and heart disease, but it can also increase productivity, boost energy levels, and save you money, both on groceries and on healthcare costs in the long run.

Where Do You Start?

Eating healthy starts at the grocery store. Shop the perimeter of the grocery store and avoid the middle aisles because that’s where the processed foods, pre-packaged meals, frozen foods, and unhealthy snacks are. If you have to go to a middle aisle, choose the one with lentils, whole grains, and organic foods. Stock up on healthy foods so that you don’t have to eat out. You’ll spend more money eating healthy food at restaurants than preparing meals at home.

Know When You Don’t Need Organic

You don’t have to buy organic produce in order to eat healthily. Chemical use is limited for certain commercially grown produce, but we advise buying organic when it comes to “The Dirty Dozen” list. The produce items on that list tested positive for 47 or more different chemicals, so we advise buying organic when purchasing:

• Celery
• Peaches
• Sweet bell peppers
• Cherries
• Lettuce
• Nectarines
• Spinach, kale, and collard greens
• Apples
• Domestic blueberries
• Potatoes
• Imported grapes
• Strawberries

Stop Buying Junk Food

The amount you spend on packaged snacks, frozen meals, processed foods, and sodas would surprise you. Buying all of those food items is essentially pointless because they contain unhealthy ingredients and very little nutrition. You are better off purchasing quality whole foods, which are less expensive and more nutritious.

Shop For Seasonal Produce

Due to mass production and genetically modified organisms, many produce items are available throughout the year. You may notice that apples cost extra during the spring, or asparagus is quite expensive in the fall. This is because they have to be imported to get to your local grocery store, and you pay for a portion of that cost. Apples are cheaper in fall because that their season. For example, citrus varieties are more affordable in winter, while stone fruit (peaches, apricots, plums, and nectarines) are more affordable in summer.

Pack Your Lunch

If you eat out regularly, you can spend up to $100 or more in a workweek on lunch alone. Health food restaurants tend to be pricier as well. Additionally, you will be less tempted to make unhealthy food decisions when you bring your own lunch. This can take practice and a little meal prep work, but it pays off, both for your health and your bank account, in the long run.

Frozen Fruit Is A-Okay

When purchasing frozen fruit, make sure that the fruits in the bag are the only ingredients listed. Companies sometimes add sugars or other ingredients during processing, so be on the lookout! Frozen fruit is great for making smoothies, which should become regular meal replacements in your quest to become healthier. One more thing, if you purchase fresh fruit from the grocery store and you see that it may go bad before you use it, cut it up, put it in an airtight bag or container, and store it in the freezer for smoothies. That will help to limit your food waste.

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As you peruse the aisles of a grocery store, you are hit by an onslaught of unhealthy processed foods. First of all, entering the middle aisles of most grocery stores is mistakes one, two, and three of your grocery shopping mission. Aside from the cleaning, kitchenware, and household products, the middle aisles of grocery stores typically contain all of the processed, unhealthy foods. Consistently buying and consuming those foods could slingshot you into high blood pressure, diabetes, or high cholesterol.

For a lot of Americans, grocery shopping isn’t something they get enthused about. In fact, only 27% of Americans cook at home on a daily basis. The rest tend to choose inexpensive fast food or takeout to reduce the stress and hassle that comes with preparing food or going to the grocery store. When a lot of people go grocery shopping, they get enticed by the deals. Most junk foods are typically on sale or have special bundle combos. This can derail a healthy shopping experience. To help you stick to your healthy food mission in a grocery store, use the tips below.

Go In With A Plan

Make a list of what you need and don’t veer from the list. The moment you decide to go off-script, so to speak (unless you are buying more veggies!), all hell can break loose. Take five minutes before you shop to write down what you need. It is also recommended to plan your meals for the week in order to avoid buying unnecessary, unhealthy foods.

Eat Before You Shop

Going to the grocery store on an empty stomach is like kissing your health goals goodbye. Statistics show that you are more likely to purchase unhealthy foods if you go to the store when you are hungry. Because your brain is actively telling your body to obtain food, you tend to buy quick and easy meals that are processed, sugary, and filled with unhealthy carbohydrates. Eat before you go to shop healthily.

Shop The Perimeter

As we mentioned before, the inner aisles are filled with all of the unhealthy foods. While some unhealthy items exist in the perimeter, the foods that typically line those shelves are fresh fruits, vegetables, nuts, seeds, and meats and dairy products, although we aren’t fond of the last two we mentioned. The main thing is that you’ll avoid the excess sodium and processed ingredients that are plentiful in the middle aisles.

Stock Up On The Basics

When it comes to cooking, you need to have certain items in your kitchen at all times. You don’t want to start your meals from scratch every time you go to the grocery store. By this, we mean you don’t want to keep re-purchasing the basics. Some of the best non-perishable basics include extra virgin olive oil, raw apple cider vinegar, coconut oil, quinoa, brown rice, nuts and seeds, tahini, almond butter, steel cut oats, raw honey, raw agave, and liquid aminos. When you buy these items in bulk, you’ll have what you need and be more organized in the kitchen.

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There are a lot of foods out in the world that have been promoted as healthy, but they actually are not. Certain food products get advertised as healthy to make us believe they are good for us. The reality is that there are many unhealthy foods we perceive as “healthy.” Knowledge is power, so here are some “supposedly good” foods that you should stay away from.

Canned Tomatoes

Since tomatoes are prominent in many delicious recipes, this is hard to hear. You are better off using fresh, organic tomatoes to make those recipes. Why aren’t canned tomatoes good for you, you ask? Most cans contain BPA, which is a toxic chemical that leads to an increased risk of developing prostate or breast cancer, diabetes, heart disease, malformation of organs in children, obesity, or other health problems. Tomatoes are naturally acidic and that causes the BPA to leak into the food. Some cans say that they are BPA-free. Don’t be fooled! Companies started removing BPA from products after severe pressure from the public, but they started using another product called BPS, which is just as bad. Avoid cans and go for glass jars.

Salad Dressings

We like eating salads with different flavors. Our taste buds have become used to salad dressings, but most all of them are unhealthy and counteract the nutrients of the vegetables. Most commercial salad dressings are full of sugar, hydrogenated vegetable oils, artificial chemicals, and trans fats. A great way to get the proper nutrients from salads is to make your own dressings. Apple cider vinegar and extra virgin olive oil are the two best ingredients for a salad dressing base. Add the spices or herbs of your choice, or try these recipes.

Vegan Junk Food

It doesn’t mean it’s good just because it has the word vegan in it. It’s still junk food, which means it’s processed. Case in point.

You will find that many of these products have soy in them. Soy is commonly used to replicate the appearance of meat, such as burgers, hot dogs, or chicken. Soy is one of the most genetically modified (GM) crops that is produced in the country. In fact, it is said that about 94% of soy is genetically modified. Soy is abundant in most vegetarian processed foods, and is labeled as soy protein isolate or soy protein concentrate along with a list of derivatives. This includes soy burgers, soy oil, soy ice cream, and soy cheese. Not only is the food GM, but it contains unhealthy fats and other compounds.

Pre-made Smoothies or Juices

Those pre-made or store bought smoothies and juices aren’t as healthy as you think they are. These smoothies are not the best kept health secret. They are actually loaded with sugar and can contain 680-1,000 calories. The high sugar content in these can cause blood sugar levels to spike or drop, which can lead to type 2 diabetes. Even those bottled green drinks aren’t giving you the healthy nutrients you think you’re getting. There can be as many as 50 grams of sugar in one of those bottles. You are way better off making your own smoothies or juices to actually get the nutrients from fresh fruits and veggies. Plus you don’t have to worry about pasteurization.

Trail Mix

Trail mix is a great snack, if you make it right. Most people like the ease of grabbing a handful or a small bag of trail mix to snack on. The reality is that most trail mixes are high in calories, contain high amounts of sodium and sugar, have chocolate or candy-coated pieces, or have dried fruit, which contains sulfur dioxide and sugar. Most trail mixes are full of trans fats, refined carbohydrates, and simple sugars. Look for trail mixes that have unsalted nuts and no sugar. Better yet, make your own using raw, unsalted nuts and seeds and freshly dehydrated fruits.

Soy Protein Isolate & Unfermented Soy Products

The health facts you have come to believe about soy are lies. The number one problem with soy is that 90-95% of soybeans, from which soy is derived, grown in the US are genetically engineered. Most soybeans are designed to be “Roundup ready,” meaning they are supposed to survive lethal herbicides. The primary ingredient in Roundup, glyphosate, can disrupt the female reproductive cycle. Whether or not you eat soy milk or tofu, you have to pay attention to labels because there are many names for soy additives. You can be eating genetically modified foods without even knowing it. Cracker, chips, bread, breakfast bars, and pre-made desserts all have soy products in them. In addition to soy protein isolate, you should avoid all unfermented soy products. You should only eat soy products if it is organic and has been properly fermented such as natto, miso, or soy sauce. Other than that, stay away from soy.

Whenever you buy food, be it organic or locally grown, look for the highest quality product you can get. Avoid foods that have been grown with pesticides, genetically modified organisms, and have added growth hormones. Seek out your local farmer’s market or organic grocery store to get the best foods you can. Places to get actual healthy food are more abundant and closer to you than you think.

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