Many people spend their time trying to avoid unhealthy, fattening foods, but it’s not always easy to live without them. Instead of trying to avoid them altogether, why not make healthy junk foods a part of your diet, and include junk foods in moderation? Here are some healthy junk foods you may enjoy, and here are some alternatives to choose from.
Let’s face it. If you’re anything like me and my 3 brothers, the lure of junk food is strong. I can’t tell you how many times I’ve devoured a bag of potato chips, a box of cookies, or several boxes of sugary cereal. It’s a wonder I’m still alive…
Every single day millions of us struggle with the urge to eat unhealthy, fattening, or addictive foods. So why do we do it? We all have those cravings, but what if there were healthier alternatives? What if you could get your fix without the bad stuff in the long run? What if there were healthier junk food alternatives that weren’t just healthier but also tasted better?. Read more about how to stop overeating junk food and let us know what you think.
Food cravings aren’t your friend; they can wreck your efforts and make you feel like a failure (no matter what they say). We’ll break down the underlying reasons you can’t stop munching and show you how to combine smart behavioral methods with nutritious junk food alternatives to ultimately beat your cravings in this post.
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Have you ever stood in front of a pile of crumbs, ashamed of yourself, and wondered, “How did I let this happen?”
We’ve all been there. Because practically everyone can identify with that.
Cravings can make you feel like an out-of-control failure who can’t stop overeating, in addition to causing you to eat.
Even if it appears that you are powerless in the face of these cravings, you are not.
What’s the key to beating the cravings game?
It’s not about completely removing your cravings. Wishful thinking, to be sure.
It’s also not about boosting your willpower. All-too-often, relying entirely on self-control leads to a binge (and then a whimper).
You don’t defeat your cravings by outwitting them; you defeat them by outwitting them.
How? By first determining why, where, and when they occur, and then devising a strategic action strategy.
Consider it a form of jiu-jitsu for junk food.
And if you’re ready, you can begin right now.
Here are five simple tactics, as well as 16 delectable dishes, to help you kick your cravings for good.
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Investigate the source of your urges.
When you crave a salad, a Super Shake, or grilled chicken breast, no one hates on themselves.
However, the majority of cravings are linked to junk food and have nothing to do with genuine hunger. And every time you give in to these desires, you’re reinforcing the pattern, potentially jeopardizing your progress… and your sanity.
The following is how the desires cycle works:
The impulse (craving) comes first, followed by the conduct (finding a food that satisfies that craving). Then you’ll get your reward (eating the food you wanted). This is followed by the release of dopamine, which gives your brain a “hit” of pleasure1.
It can snowball from there: the more you reward your brain, the more likely it is to increase the craving, and the stronger the craving will become.
Find out what makes you tick.
Have you ever found yourself salivating at the sight of a McDonald’s drive-thru? Or do you get a whiff of movie popcorn and make a beeline for the concession counter, despite swearing you’d forego it this time?
Environmental signals such as sight, smell, taste, location, or company can all trigger cravings. So keeping track of when and where you get cravings will help you find out what causes them. You can then alter your environment and routines to break the pattern.
Write down the answers to the following questions whenever you get a craving:
- What do you want to eat? (Is there a certain food? Is there a specific flavor or texture you’re looking for?)
- Where have you gone? (Take note of your current location as well as any odors or visual signals, such as a restaurant billboard or commercial.)
- What exactly are you up to? (Are you driving or working? (Are you watching TV?)
- What are your physical sensations? (Shaky? Lightheaded? Tense?)
- What are your emotional feelings? (Happy? Cranky? Rushed?)
- What are your thoughts? (For example, ‘I might as well eat this…’) I’ve already messed up my diet.’)
- Who are you hanging out with? (Be as specific as possible.)
This isn’t a one-off activity. Try it out for a few weeks and see what trends emerge. And believe us when we say that there are nearly always patterns.
Use this cravings journal to make it easier for you. It walks you through the process step by step.
Alter your habits.
Let’s pretend you eat ice cream every night an hour after dinner. You’re not even hungry, according to your notes; you just want something sweet, salty, or crunchy… or even a mix of the three.
Maybe you’ve observed that every day after your 2 p.m. conference call, you mosey down to the workplace cafeteria “just to check what’s new.” (There isn’t any.) And you’re left with a 500-calorie “reward” that you didn’t need or even desire.
You’ve just picked up on a pattern. With these clever behavioral tactics, you may now break the cycle.
First, take a break from your craving.
Yes, the method for dealing with obstinate toddlers may also be utilized with Rocky Road.
Observe your desire for a food and sit with it for five minutes without acting on it.
It’s not a question of willpower. It’s all about pausing just long enough for your conscious mind to declare, “Hey, I’m the boss here!” This allows you to weigh all of your options and make an informed decision rather than a hasty one.
Do you think you’re hungry? Or are you bored, stressed, or putting things off?
Is it the donuts in the break room, or does a steak or baked potato sound appealing?
These are some of the types of inquiries you can make of yourself.
Granted, you may still choose to eat whatever you want. After all, you could be starving. Or perhaps you’re simply having a bad day. (Warning: this is a trigger.) And that’s fine.
Don’t write this off as a failure.
You will not be faultless in your efforts to end the cycle of desires. Consider this an opportunity to acquire additional information about your cravings so that you can better understand them in the future. (Pat yourself on the back for just taking five minutes.)
But here’s the thing: you don’t have to choose between giving in to your desires and denying yourself.
There’s a middle ground between the two, and it’s there that you can truly end the cycle of desires.
Strategy #2: Do something that does not require chewing.
What if you take a break from the freezer and go for a stroll, clean out your phone’s photo gallery, or create a fresh Spotify playlist?
You can run the impulse out of your system by engaging your thoughts or body in an activity for long enough.
Because desires are frequently psychological rather than bodily, this is the case. Extensive sentiments rarely last more than 15 to 20 minutes, with the exception of really deep grief or tragedy. If you aren’t truly hungry, the craving will most likely pass.
You’ve undoubtedly had some sort of “diversion therapy” in the past. Have you ever been so engrossed in a project that you forgot to eat lunch? Or did the afternoon pass you by without you even thinking about a snack? The premise is the same, except this time you’ll do it on purpose.
Choose an activity that you can truly get into when you feel a hunger coming on, such as:
- working on a project that you’re enthusiastic about
- completing a task on your daily to-do list
- a few emails to respond to
- contacting a pal
- playing a musical instrument or playing a video game
- In the driveway, shooting hoops
- coloring one or two pages from a coloring book
- cleaning, gardening, or exercising
Remember that you want to occupy and activate your mind and/or body. So, while different hobbies may be more beneficial to different people, watching television is unlikely to benefit (and in fact, is often a trigger).
Experiment with strategy #3.
Hunger and cravings tend to come in waves throughout the day, rising and declining.
It aids in comprehending how this feels. That is why we frequently advise our healthy clients (those who do not have any pre-existing medical conditions) to attempt a fasting experiment. They don’t eat for 24 hours (though they are advised to stay hydrated). Although some people fear that they will be “hungry all day,” this is rarely the case.
They do grow hungry. Yes, they experience hunger pangs. However, these emotions pass, and for many people, this may be both eye-opening and inspiring. Fasting forces people to “lean in” to their urges and understand that “it’s good to be hungry.”
Do they deteriorate? No.
Is it possible that they’ll pass out from exhaustion? No.
Is the world coming to an end? No.
This isn’t about putting your willpower to the test or depriving yourself. It’s all about giving you a new viewpoint and lowering your worry, discomfort, and sense of urgency when hunger or cravings strike.
During the day, eat the correct foods (Strategy #4).
Cravings can strike at any time of day, but nocturnal cravings and overeating are particularly prevalent.
We don’t always like to tell individuals when or how many meals they should eat at PN. It doesn’t matter if you eat a few times a day or several times a day, or if you eat most of your food sooner or later in the day. It’s all fair game as long as it benefits you.
However, our coaches have noticed that clients who overeat at night often restrict their intake during the day, whether consciously or unconsciously.
They might, for example, skip breakfast and have a salad with little or no protein for lunch. They could be eating well-balanced meals with plenty of fiber, protein, and healthy fats by dinnertime, but their appetite is already raging. So it’s no surprise they’re hungry before bed.
It’s important to pay attention to what you consume throughout the day. It’s not so much what you eat on any particular day as it is what you consume on a regular basis.
Fiber (particularly from low-calorie veggies) helps you feel fuller longer between meals, while protein keeps you fuller longer. As a result, eating a combination of these nutrients in reasonable portions at regular intervals is critical for hunger control.
Our coaches have discovered through years of experience that even simple changes in eating habits, such as adding a regular breakfast with a moderate dose of protein and vegetables—along with reasonable amounts of smart carbs and healthy fats—can help limit after-dinner excess.
The message is straightforward: if you have a ravenous nighttime appetite, consider what you consume throughout the day. You might find that if you nourish your body properly at other meals, you won’t hear that little “feed me!” voice when it’s time to wash your teeth.
Strategy #5: Give in to your cravings—but only if the conditions are met.
Do you have a strong desire for a chocolate bar? Okay, go ahead and take one. However, go for a high-end, high-quality chocolate. Slowly chew it and appreciate the moment. Clients tell us they consume considerably less chocolate (or any other sought food) this manner, which may sound counterintuitive. The same is supported by study.
Better yet, try this unique method from Director of Curriculum Krista Scott-Dixon, Ph.D. She tells her clients that they can have any snack they want, but it must be obtained from a grocery store 15 minutes away shortly before eating.
People half of the time conclude it’s not worth the effort, she’s discovered.
What about clients who do go to the supermarket? When these people come, they may not even desire the snack because their hunger has passed.
Dominic Matteo, Master Coach, has utilized a similar approach with his clients. This is how it goes:
You can eat it, but you must prepare it first.
Yes, potato chips must be sliced from whole potatoes and cooked in an air fryer. The cake should be baked in the oven. Ice cream must be kept frozen.
Doesn’t it seem ridiculously impractical? Yes, and that is precisely the purpose.
It assists in answering the following question: How hungry are you really? After all, over the most of human history, this is exactly what individuals have had to do. (With the exception of the air fryer, of course.)
One thing to keep in mind with both of these strategies: they’ll work a lot better if your kitchen cupboard and office desk aren’t stocked with ready-to-eat snacks.
So keep in mind Berardi’s First Law (named after its founder, Dr. John Berardi):
If you have food in your house or possession, it will eventually be eaten by you, someone you love, or someone you barely tolerate.
Which leads to a last question…
Alternatives to junk food: Is it a marketing ploy or a healthier option?
Answer: It is debatable.
From frozen yogurt to those keto-friendly “fat balls” that keep popping up on your Instagram feed, there are plenty of “healthy” snacking options.
These junk food substitutes can be beneficial, but there are a few things to keep in mind.
First and foremost, this should not be your exclusive plan. Evidence2 suggests that when people choose a “healthy replacement” on purpose, they are more likely to overeat afterwards.
So, in order for junk food substitutes to be beneficial rather than harmful, they must be utilized in conjunction with other tactics, such as those discussed in this article. Otherwise, you’re only repeating the cycle of desires with a different type of food.
Second, substitutes are not all made equal. Store-bought junk food alternatives are frequently packed with a delightful blend of sugar, fat, salt, or other brain-pleasing substances, despite labels like “organic,” “gluten-free,” or even “low calorie.”
In fact, they’re often designed to be easy to consume in huge numbers. Sure, these things are probably a little better than straight-up junk food. However, they are unlikely to assist you in avoiding overeating when hunger strikes.
But, hey, it’s not all doom and gloom.
Healthy alternatives, if chosen correctly, may be able to help you adjust your taste preferences. You can start to prefer homemade, no-sugar-added ice cream instead of store-bought ice cream if you become used to it.
After that, switching to fresh fruit when you crave something sweet can be the next step. You’re still fighting a hunger, but you’re getting better at prioritizing healthier foods.
You may eventually develop a need for fruit, which, in most situations, isn’t a major issue.
For these reasons, picking junk food alternatives that are primarily whole-food ingredients, easy to make at home, and low in calories is your best chance.
Here’s what you should do:
Step 1: Decide whether you want the genuine article.
Arguably, actually savoring a pint of full-fat ice cream in a modest portion beats a compulsively devoured pint of a “healthy replacement” that leaves a strange artificial aftertaste. And, regardless of your objectives, you have the full right to indulge from time to time.
So, before you turn to a junk food substitute, consider whether you genuinely want the “real thing.” Consider the following questions:
- How long has it been since you’ve had it?
- Do you think you’re hungry? Or do you simply want to eat?
- Do you believe you’ll be able to eat it slowly and thoughtfully, stopping when you’re about 80% full?
- Will it make you happy and fulfilled when you consume it? Or do you tend to feel guilty and remorseful?
If you wish to eat the genuine thing, go ahead and do so. Take your time with it and then move on. (Keep track of everything in your desires journal.)
If you feel the genuine thing isn’t worth it or you don’t truly want it that much, go for a healthy and enjoyable substitute.
Also, don’t forget that not eating is an option. If you’re not actually hungry, one of the activities recommended before may assist to quell your hunger.
Step 2: Substitute a healthy option to satisfy your appetite.
Disrupting the cravings cycle is crucial, but mastering it requires time and effort.
And no matter how in tune you are with your appetite, emotions, and eating patterns, there will be occasions when you have a yearning, are actually hungry, and want to make a different decision.
That’s where healthy junk food substitutes come in.
And you won’t find finer options than Chef Jennifer Nickle’s 16 recipes that follow.
Most of these goodies can’t be made in a matter of minutes, which is a good thing. They may even help you break your cravings cycle because they take a little time and effort. They’re also crafted with fresh, healthful ingredients, despite the fact that they taste decadent.
So go ahead and savor them all… but not at the same time.
Recipes: 16 junk food substitutes to satiate your hunger
If you have a chocolate hunger…
Mousse de chocolat et d’avocat
15-minute prep time | yields 16 servings
- 4 bananas that are fully ripe
- 2 avocados, ripe
- a quarter cup of almond butter
- cacao powder, 4 tbsp
- In a blender or food processor, combine all of the ingredients. Purée until completely smooth.
- Distribute the mixture evenly among eight small containers. Serve right away, or cover and chill for up to 4 days.
Nutritional Information
| Mousse de chocolat et d’avocat | Chocolate Mousse by Kraft |
|---|---|
| Serving size | Serving size |
| 80 calories | 220 calories |
| Carbs 10g | Carbs 17g |
| Fat 5g | Fat 16g |
| 1.5 g protein | 4 g protein |
| Fiber 3g | Fiber 2g |
If you’re in the mood for spicy potato chips…
Edamame with Wasabi and Sea Salt Edamame with Wasabi and Sea Salt Edamame with Wasabi Edamame with Wasabi and Sea Salt Edamame with Wasabi
10 minutes to prepare | 10 minutes to cook | 2 serves
- 2 cups edamame beans, frozen (in pod)
- 1 teaspoon of coconut oil
- 1 tsp salt (Kosher)
- 12 tsp wasabi powder or paste
- A medium-sized saucepan of water should be brought to a boil.
- Cook for two minutes after adding the edamame.
- Drain and combine hot beans with coconut oil, salt, and wasabi in a mixing dish. Serve right away.
Nutritional Information
| Edamame with Wasabi and Sea Salt | Jalapeno Potato Chips from Miss Vickie’s® |
|---|---|
| Serving size | Serving size |
| 80 calories | 260 calories |
| Carbs 9g | Carbs 29g |
| Fat 5g | Fat 15g |
| 7 g protein | 4 g protein |
| Fiber 4g | Fiber 2g |
If you’re in the mood for: coffee ice cream…
Ice cream with espresso and cacao nibs
20-minute prep time plus overnight freezing | 8 servings
- 12 cup prunes, pitted
- 2 tblsp instant espresso
- 12 tblsp. cocoa powder
- 1 scoop whey protein powder (chocolate)
- 12 teaspoons bourbon
- 34 cup almond milk, unsweetened
- 12 can full-fat coconut milk (14 oz.)
- 12 cup plain Greek yogurt (low-fat) (or unsweetened almond milk)
- a quarter cup of cacao nibs
- Blend the prunes, instant coffee, cocoa powder, protein powder, and brandy until a thick paste forms in a blender or food processor.
- Slowly drizzle in the unsweetened almond milk and coconut milk.
- Pulse in the yogurt and cacao nibs until just blended.
- Freeze for at least 24 hours.
Nutritional Information
| Espresso & Cacao Nib | Coffee ice cream from Häagen Dazs® |
|---|---|
| Serving size | Serving size |
| 98 calories | 250 calories |
| Carbs 10g | Carbs 20g |
| Fat 5g | Fat 17g |
| 5 g protein | 4 g protein |
| Fiber 1g | Fiber 0g |
If you have a hankering for: Fudge…
Date and Almond Balls with Spice
30 minute prep time | about 30 servings
- 2 cups almonds, chopped, divided
- 1 cup dates, pitted
- 1 cup figs, dry
- 12 cup boiling water
- 2 tsp cinnamon powder
- 12 tsp cardamom powder
- 14 cup honey, warmed
- Blend dates, figs, water, spices, and one cup of nuts into a paste in a food processor, scraping down the sides as needed.
- Make one-inch balls out of the mixture.
- Coat the remaining almonds in honey and roll each ball in it.
- Store for up to two weeks in the refrigerator or three months in the freezer.
Nutritional Information
| Date and Almond Balls with Spice | Maple Walnut Fudge by Eagle Brand® |
|---|---|
| Serving size | Serving size |
| 90 calories | 180 calories |
| Carbs 14g | Carbs 18g |
| Fat 3g | Fat 12g |
| 2 g protein | 2 g protein |
| Fiber 2g | Fiber 0g |
If you’re in the mood for: Frozen yogurt…
Fruit Pops made with Frozen Yogurt
15-minute prep time + overnight freezing | 8 servings
- 2 quarts plain Greek yogurt
- 2 quarts strawberry
- bananas (two)
- 1 quart of water
- In a blender or food processor, combine all ingredients until smooth.
- Fill little paper cups or popsicle molds with the mixture.
- Each one should have a popsicle stick in the center and be frozen overnight.
Nutritional Information
| Fruit Pops made with Frozen Yogurt | Ben & Jerry’s® Strawberry Banana Low Fat Frozen Yogurt |
|---|---|
| Serving size | Serving size |
| 70 calories | 120 calories |
| Carbs 12g | Carbs 23g |
| Fat 1g | Fat 1g |
| 4 g protein | 3 g protein |
| Fiber 1g | Fiber 0g |
If you’re in the mood for savory potato chips…
Cucumbers Pickled in a Flash
10 minutes to prepare plus 30 minutes to marinate | 4 to 8 serves
- 12 inch slices sliced from 6 baby cucumbers
- 14 cup rice vinegar (or wine vinegar)
- 1 tsp salt (kosher)
- 1 teaspoon honey
- 1 tsp fresh dill, chopped
- In a medium-sized mixing bowl, combine all of the ingredients. Mix thoroughly.
- Allow thirty minutes to chill and marinate.
- Keep in the refrigerator for up to ten days.
Nutritional Information
| Cucumbers Pickled in a Flash | Dill Pickle Chips from Lay’s® |
|---|---|
| 12 servings per recipe | 12 servings per recipe |
| 25 calories | 270 calories |
| Carbs 6g | Carbs 26g |
| Fat 0g | Fat 17g |
| 1 gram of protein | 3 g protein |
| Fiber 1g | Fiber 1g |
If you’re in the mood for strawberry shortcake…
Cottage Cheese and Strawberries with Balsamic Vinegar
10 minutes to prepare, plus 10 minutes to marinate | 4 serves
- 1 cup strawberries, sliced
- 1 tablespoon balsamic vinaigrette
- 1 quart of Greek yogurt or cottage cheese
- Garnish with sea salt
- Strawberries and vinegar should be combined. Allow 10 minutes for marinating.
- Serve with a dollop of cottage cheese or a dollop of yogurt on top. Serve with a pinch of salt on top.
Nutritional Information
| Cottage Cheese and Strawberries with Balsamic Vinegar | Strawberry Shortcake from Duncan Hines® |
|---|---|
| Serving size | Serving size |
| 56 calories | 300 calories |
| Carbs 5g | Carbs 51g |
| Fat 1g | Fat 8g |
| 7 g protein | 4 g protein |
| Fiber 1g | Fiber 1g |
If you’re in the mood for a chilled margarita or daiquiri…
“Gazpacho” made with watermelon
15-minute prep time | yields 2 servings
- 2 c. liquidmelon chunks (seedless)
- 2 c. effervescent mineral water
- 2 fresh mint sprigs (about 10 leaves)
- 12 cup raspberries, fresh
- Blend together the watermelon, sparkling water, and mint until smooth.
- Serve with raspberries on top. With a soup spoon, serve ice cold.
Nutritional Information
| “Gazpacho” made with watermelon | Margaritas that are frozen |
|---|---|
| Serving size | Serving size |
| 60 calories | 200 calories |
| Carbs 15g | Carbs 30g |
| Fat 0g | Fat 0g |
| 1.5 g protein | 0 g protein |
| Fiber 3g | Fiber 0g |
If you’re in the mood for: chips with onion dip…
Spiced Yogurt with Vegetables
15-minute prep time | yields 4 servings
- 1 cup Greek yogurt
- 12 teaspoon oregano, dry
- 1 tsp dill, chopped
- 12 tsp salt (kosher)
- Garnish with extra-virgin olive oil
- 1 cup crudites de légumes
- In a small dish, combine the yogurt, herbs, and salt. Refrigerate for up to four days after chilling.
- Serve with raw vegetable crudites and a drizzle of olive oil.
Nutritional Information
| Spiced Yogurt with Vegetables | Ruffles® Onion Dip & Regular Chips |
|---|---|
| Serving size | Serving size |
| 66 calories | 340 calories |
| Carbs 8g | Carbs 28g |
| Fat 2g | Fat 23g |
| 3 g protein | 4 g protein |
| Fiber 2g | Fiber 2g |
If you’re in the mood for: chocolate ice cream…
Ice cream with hazelnuts and dark chocolate
20-minute prep time plus overnight freezing | 12 servings
- 12 CUP HAZELNUTS, BLANCHED
- 12 cup dates, pitted
- 1 12 tblsp chocolate powder
- 1/8 teaspoon salt
- 1 cup plain Greek yogurt (low-fat) (or unsweetened almond milk)
- 1 scoop whey protein powder (chocolate)
- 2 cups chocolate milk (1% fat) (or chocolate unsweetened almond milk)
- a quarter cup of dark chocolate chunks
- Puree hazelnuts, dates, cocoa powder, and salt in a blender or food processor until a lumpy paste forms.
- Slowly pour in the yogurt, protein powder, and chocolate milk while the mixer is running until everything is blended; stop the blender.
- Pulse in the dark chocolate bits.
- Freeze for at least 24 hours.
Nutritional Information
| Ice cream with hazelnuts and dark chocolate | Häagen Dazs® Chocolate Ice Cream with Chocolate Chips |
|---|---|
| Serving size | Serving size |
| 103 calories | 300 calories |
| Carbs 12g | Carbs 26g |
| Fat 4g | Fat 19g |
| 5 g protein | 5 g protein |
| Fiber 2g | Fiber 2g |
If you have a hunger for French fries…
Sweet Potato Fries in the Oven
Time to prepare: 10 minutes | Time to cook: 20 minutes | Yield: 2 serves
- 1 sweet potato (12 pound), skin on, cut into 12 inch batons
- 1 tsp salt (Kosher)
- 12 tsp extra-virgin olive oil or coconut oil
- 12 tablespoons smoked paprika
- Preheat the oven to 450 degrees Fahrenheit. Using parchment paper, line a baking tray.
- In a large mixing basin, toss all of the ingredients until they are uniformly covered. Spread in a single layer on a baking tray.
- Bake for about 20 minutes, or until golden brown, flipping once.
- Allow ten minutes for cooling on the tray before serving.
Nutritional Information
| Sweet Potato Fries in the Oven | French Fries from McDonald’s® |
|---|---|
| Serving size | Serving size |
| 126 calories | 350 calories |
| Carbs 20g | Carbs 46g |
| Fat 4.5g | Fat 17g |
| 1.5 g protein | 4 g protein |
| Fiber 3g | Fiber 4g |
If you’re in the mood for peanut butter cups…
Chia Pudding with Peanut Butter and Chocolate
20-minute prep time + overnight chilling | 12 servings
- 3 quarts liquid
- 10 pitted dates
- 4 tablespoons of peanut butter
- cocoa powder, 4 tbsp
- 12 teaspoon salt
- Chia seeds, 10 tbsp
- In a blender, combine the water, dates, peanut butter, cocoa powder, and salt until smooth.
- Combine the ingredients in a large mixing basin with the chia seeds. Whisk everything together thoroughly.
- After 10 minutes, stir the mixture one more. Divide the mixture evenly into six small containers.
- Allow to chill overnight.
Nutritional Information
| Chia Pudding with Peanut Butter and Chocolate | Peanut Butter Cups Reese’s® |
|---|---|
| Serving size | Serving size |
| 148 calories | 220 calories |
| Carbs 22g | Carbs 24g |
| Fat 6g | Fat 13g |
| 4 g protein | 5 g protein |
| Fiber 7g | Fiber 2g |
If you have a cookie hunger…
Cookies with almonds and oats
20 minutes to prepare | 10 minutes to cook | 12 cookies
- 1 cup oats, rolled
- 1 cup powdered protein
- 12 CUP ALMONDFLUOR
- 12 cup almonds, sliced
- 2 tsp bicarbonate of soda
- 1 teaspoon of cinnamon
- 12 tsp salt (kosher)
- 2 beaten egg whites
- 12 cup apple sauce, unsweetened
- 12 CUP ANCHOVY BUTTER
- Preheat the oven to 350 degrees Fahrenheit. Using parchment paper, line a baking sheet.
- In a large mixing bowl, combine the dry ingredients, and in another large mixing dish, combine the wet ingredients.
- Mix the dry ingredients into the wet components until everything is completely combined.
- Form twelve tiny balls and evenly spread them on a baking sheet. With the palm of your hand, flatten each ball gently.
- Preheat the oven to 350°F and bake for 10 minutes.
- Remove the tray from the oven and set aside to cool completely. Refrigerate for up to one week or freeze for up to three months in an airtight container.
Nutritional Information
| Cookies with almonds and oats | Oatmeal Cookies from Pepperidge Farm® |
|---|---|
| Serving size | Serving size |
| 175 calories | 195 calories |
| Carbs 10g | Carbs 33g |
| Fat 10g | Fat 8g |
| 12 g protein | 3 g protein |
| Fiber 3g | Fiber 1g |
If you’re hungry for: Bar food, such as Buffalo chicken wings…
Cauliflower bites cooked in a tandoori sauce
25 minutes to prepare | 25 minutes to cook | 6 servings
- 1 cup yogurt (plain)
- 2 tbsp tandoori spice paste (from the supermarket)
- 1 cauliflower head (cut into florets)
- Salt & pepper to taste
- Lime wedges to serve as a garnish
- Preheat the oven to 375 degrees Fahrenheit.
- In a large mixing bowl, whisk together the yogurt and tandoori paste until smooth. Toss in the cauliflower and toss well to coat.
- Place on a parchment paper-lined baking sheet. Salt & pepper to taste.
- Roast for 25 minutes, or until golden brown and crispy. Serve with lime wedges as a garnish.
Nutritional Information
| Cauliflower bites cooked in a tandoori sauce | Buffalo Style Chicken Wings from Perdue® |
|---|---|
| Serving size: 140g | Serving size: 160g |
| 70 calories | 320 calories |
| Carbs 8g | Carbs 2g |
| Fat 3g | Fat 20g |
| 4 g protein | 36 g protein |
| 2.5 g fiber | Fiber 0g |
If you’re in the mood for Italian ice or sorbet…
Granita of mango and lime
1 hour of prep time | 8 serves
- 2 mangoes that are fully ripe
- 2 cups water
- 1 apple sauce cup
- 1 lime, juiced & zested
- Blend all of the ingredients together until smooth.
- Pour the mixture onto a shallow pan and place it in the freezer.
- Scrape the partially frozen mixture with a fork after thirty minutes. Scrape every thirty minutes until the mixture is frozen and flaky.
- Place the mixture in an airtight jar and freeze for up to three months.
Nutritional Information
| Granita of mango and lime | Mango Sorbet from Häagen Dazs® |
|---|---|
| Serving size | Serving size |
| 40 calories | 150 calories |
| Carbs 10g | Carbs 38g |
| Fat 0g | Fat 0g |
| 0 g protein | 0 g protein |
| Fiber 1g | Fiber 0g |
If you’re in the mood for vanilla ice cream…
Ice cream with ginger, saffron, and vanilla.
20-minute prep time plus overnight freezing | 8 servings
- 12 full-fat coconut milk cans (14 oz.)
- honey (three tablespoons)
- 12 tablespoons ginger, grated
- saffron threads, 1 tablespoon
- 12 teaspoon extract de vanille
- 12 scraped vanilla bean
- arrowroot starch, 12 tablespoons
- 12 cup plain Greek yogurt (low-fat) (or unsweetened almond milk)
- 1/8 teaspoon salt
- Warm the coconut milk in a saucepan over medium heat, then add the honey, ginger, saffron, vanilla extract, and vanilla bean.
- 12 cup coconut milk mixture, whisked with arrowroot starch in a small basin until smooth; pour back into the saucepan, whisking as you go.
- Squeeze out and discard the vanilla bean, then transfer the mixture to a food processor or blender, along with the yogurt and salt, and process until thick and frothy.
- Freeze for at least 24 hours.
Nutritional Information
| Ice cream with ginger, saffron, and vanilla. | Chocolate Peanut Butter Ice Cream from Häagen Dazs® |
|---|---|
| Serving size | Serving size |
| 140 calories | 330 calories |
| Carbs 9g | Carbs 25g |
| Fat 12g | Fat 22g |
| 2 g protein | 7 g protein |
| Fiber 0g | Fiber 2g |
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[Note: If you currently have your health and fitness under control but want to help others, look into our Level 1 Certification program.]References
To see the information sources mentioned in this article, go here.
1. Carter, A., Hendrikse, J., Lee, N., Yücel, M., Verdejo-Garcia, A., Andrews, Z. B., & Hall, W. (2016). The Neurobiology of “Food Addiction” and Its Implications for Obesity Treatment and Policy. Annual Review of Nutrition, 36, 105–128. https://www.ncbi.nlm.nih.gov/pubmed/27296500
2. Cohen, D. A., & Babey, S. H. (2012). Contextual influences on eating behaviours: heuristic processing and dietary choices. Obesity Reviews: An Official Journal of the International Association for the Study of Obesity, 13(9), 766–779. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667220/
You never know when an urge to eat a candy bar or wolf down an entire bag of chips will hit you. Sometimes, you can’t even resist cravings for unhealthy foods that you know are bad for you. The idea is that you need to conquer these cravings if you want to successfully lose weight, but how do you do that? These are the three best strategies that can help you conquer your cravings for junk food. 1. Avoid trigger foods.. Read more about precision nutrition mindful eating and let us know what you think.
Frequently Asked Questions
What can I replace food cravings with?
You can replace your cravings with healthy alternatives such as fruits, vegetables, and whole grains.
How can I satisfy my craving for junk food?
If youre craving junk food, try to eat a healthy meal.
What are healthy snacks to replace junk food?
Healthy snacks include fruits, vegetables, and whole grains. Some healthy snacks are granola bars, nuts, and yogurt.
Related Tags
This article broadly covered the following related topics:
- how to stop craving junk food
- how to stop overeating junk food
- eating too much healthy food
- the listen to your body diet
- precision nutrition mindful eating
