by Edward Felici Founder, Software Eng. In today's post, we'll share with you 12 simple recipes that you can use to replace junk food and keep those cravings at bay.

If you need a little inspiration to get started on this healthy journey, keep reading. Otherwise, jump straight to the recipes using this table of content. Especially as you start dieting, these cravings can strike at any time, and your first instinct will be to revert to the comfort zone.

But the truth is, kicking unhealthy snacks out of your life is far easier than you think. Is that not enough? Don't worry, there are also other things you can eat. And we'll share some ideas with you below.

But fibre-reach meals are truly the crop of the cream when it comes to defeating junk foods cravings. Without getting too scientific, here are three things you need to know about fibres:. Fibres are one of the three types of carbs.

The other two are sugars and starches. Eating fibres yields no calories. That's because your body doesn't absorb them.

Fibres are either soluble or insoluble. They both play a crucial role in dieting and in keeping you healthy overall. Point 2 is quite interesting. Just eating foods with a higher percentage of fibres will result in fewer calories. That makes it easier to stay within your daily caloric target of average for an adult woman or average for an adult man.

But to understand the real benefit of fibres, we need to dig a little deeper into point 3. Don't worry. We'll get straight to the point. Soluble fibres slow down digestion of food. Insoluble fibres promote healthy bowel habits. Having well functioning bowels is obviously critical, as constipation is bad for dieting and general health.

But it's the role of soluble fibres the most critical in getting rid of junk food cravings and losing weight. That's because by slowing down the metabolism, you achieve two things:.

You stay satiated for longer. Therefore, you are less susceptible to hunger pangs. You prevent sugar spikes in the blood. Having a high amount of sugars in the blood will result in your body storing all this excess "energy" as fat.

Now you see why eating fibre-rich foods is so good for you. Check out our high-fibre meal plan over in our shop if you are interested in putting words into action. But there are also other things you can eat that are still better than going straight for the junk snacks. Here is a list of healthy foods to get started.

Make sure to read to the end, as we'll have a little extra tip for you. The team at Kitchen Thinker reached out with some interesting ideas on how to substitute unhealthy cravings with wholesome food.

We have taken their good tips and integrated them with the deep selection of healthy recipes on Foodaciously. So, here are some healthy alternatives to junk food, with respective recipes.

Instead of drinking artificially sweetened beverages, freshly made fruit or vegetable juice is an excellent alternative to maintain supple skin and good health. You can make a juice with pretty much anything.

We love to use plums, as plum juice is an excellent way to stay slim by helping digestion, lowering blood pressure, and fighting constipation. And if you think you can only make juices with a juicer, think again!

Check out how to make plum juice without a juicer. If you love sweets and your go-to food is a bag of gummy snacks, you can try dried fruits as a healthier alternative. It's important to know that dried fruits, although healthy, contain a concentrated amount of sugar due to the dehydration process.

As such, we like to add them to cakes or bars instead of eating them straight from the bag. This way, the fibres from the other ingredients will prevent blood sugar spikes — just as we explained above.

If you fancy eating them straight from the bag, mix them with some nuts and limit yourself to a few handfuls per day. You know how people say you need to work hard to get the good things in life? Smoothies are the exception. Making a smoothie must be the easiest thing you can do in the kitchen, yet it's an incredibly healthy drink.

To make a balanced smoothie , it should have components such as healthy fats, health boosters, lean proteins, fibre-rich carbohydrates, and a liquid base.

And to make smoothies even more effective against cravings , add in a splash of oats! The fibres from the oats will keep those hunger pangs at bay. If you enjoy eating potato chips, replace them with oven-baked veggie chips instead. You can also make veggie crisps in the air-fryer , for even more crunch!

Join the club. In the U. But fast food meals can be a nutrition nightmare , containing an average of 1, calories, 2, milligrams of sodium, 68 grams of sugar and 14 grams of saturated fat.

Too much saturated fat, sugar, and sodium is linked to heart disease. And eating too many ultra-processed foods, like burgers and fries, may lead to cognitive decline. Ordering the veggie version with no bacon or turkey sausage helps lower the fat and sodium content.

The vegetarian sandwich made with mozzarella cheese, roasted tomatoes, basil pesto and spinach is a good source of protein and contains just two grams of sugar and calories. Although the combination of veggies, carbs and protein will leave you feeling full, according to Joan Salge Blake EdD, RDN, program director and clinical professor of nutrition at Boston University, consider adding an apple to up the fiber content of the meal.

The fresh salad is chock full of healthy veggies like romaine, mandarin oranges, strawberries, blueberries and pineapple and topped with grilled chicken. The entrée size salad is filling enough for lunch or supper and comes in at just calories with 23 grams of protein, eight grams of fiber and 1.

Go ahead and pile on the veggies. Spinach, tomatoes, onions, cucumbers, green peppers, pickles, olives and other fresh vegetables add minimal calories and a lot of flavor and make the six-inch vegetarian sandwich extra filling.

Even with all of the toppings, including cheese, the sandwich is just calories and has three grams of fat and 10 grams of fiber. The next time you go through the drive-thru, order an Impossible Whopper. With 1, milligrams of sodium and The best thing about the soft taco suprem e is the ability to customize the ingredients: Blake suggests skipping the ground beef in favor of grilled chicken to reduce the saturated fat, and add black beans for fiber and guacamole for healthy fat.

Onions and jalapeno peppers can be added, too.

"Canned vegetables are also good. And you need some fresh vegetables, like celery, carrots, and tomatoes and fresh fruits like oranges, lemons From salty chips to sugary ice cream cones, the taste of junk food can be oh-so-tempting. Luckily, we've come up with 15 healthy junk food Absolutely! Here are some healthy and satisfying alternatives to traditional fast-food meals: 1. Homemade Burgers

Fast food alternatives for less - Choosing some fresh apple slices, canned vegetables, or even some homemade guacamole are all better options than snagging some fries or adding "Canned vegetables are also good. And you need some fresh vegetables, like celery, carrots, and tomatoes and fresh fruits like oranges, lemons From salty chips to sugary ice cream cones, the taste of junk food can be oh-so-tempting. Luckily, we've come up with 15 healthy junk food Absolutely! Here are some healthy and satisfying alternatives to traditional fast-food meals: 1. Homemade Burgers

Gain the tools you need to succeed in your health journey. Join the OAC Community at NO COST and get access to: Valuable Education — Ongoing Support — Meaningful Connections — Much More. Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment. Latest Exercise Health Care Mental Health Motivation Nutrition Weight-loss Options. Fast Food Alternatives to Help You Stay On-track We all have busy schedules that keep us on-the-go.

Frozen Foods — Most grocery stores offer plenty of healthy, frozen meals that can be ready in the same amount of time it takes you to get to the drive-thru. Look for options that are rich with lean meats, whole grains and plenty of vegetables. Freezer-stored Foods — Have you ever cooked a large meal such as chili, soups or other hearty dishes?

Quick Minute Meals — These are foods you can whip up in a flash, no matter your schedule. Many menu items at chicken chains are higher in fat and sodium than a burger.

What kind of meat you order also matters. Chicken breast is highest in calories, followed closely by the thigh. Chicken wings and drumsticks are much lower in calories, making them smarter choices. If you prefer breast meat, you can make it healthier by taking off the skin.

Choose baked, broiled, or grilled chicken over fried or breaded chicken. And don't even think about chicken nuggets, which are loaded as much fat and sodium as a burger.

Go easy on the honey mustard, barbecue sauce, and other special sauces. Each sauce packet adds around 60 calories. Be wary of sides. But these standard side dishes are all high in calories, so make sure to count them toward your meal. Pass on the crispy chicken sandwich, which may be flavorful, but is fried and fatty.

A much better choice is a grilled chicken sandwich. Order it skinless to make it even healthier. Mexican fast food restaurants can be a good option for finding healthy fast food. But they can also be caloric minefields-especially when it comes to burritos, nachos, and other cheese-heavy items.

Portion control is also important, since the serving size on many Mexican fast food items is enormous. In order to enjoy what you want without blowing your diet, simply eat half and take the rest home for your next meal. You can also find healthier choices at chains such as Chipotle and Taco Del Mar, including whole-wheat tortillas and fresh vegetables.

But portions are still huge, so limiting the amount you eat in one sitting is key. Go easy on the rice and beans including in your burrito. These starches add hundreds of calories to your meal.

Skip the sour cream, which can add calories. For a healthier option, add avocado or guacamole. Say no to chips. They add hundreds of calories calories for a ½ order from Chipotle and sodium you don't need.

Look for Baja-style fish dishes. Fish is usually the healthiest meat choice—as long as it's not fried. Opt for soft tortillas. Whether made of flour or corn, soft tortillas are lower in fat and calories than crispy, deep-fried shells. Soft corn tortillas are usually healthier than soft flour tortillas.

Try holding the cheese. You may be surprised how little you miss it in your burrito or taco, and it can save you over calories.

Load up on fajita veggies. Adding them to your burrito or burrito bowl is an easy way to add tons of flavor and heart-healthy vitamins and phytochemicals without adding a lot of calories.

And while it is true that you can find relatively healthy choices at the top sandwich chains, their menus are not without their pitfalls. While sandwich shop ads promote their health benefits, studies have found that many people eat more calories per meal at a sub shop than at McDonald's.

You can make healthier choices at a deli or sub shop but you need to use some common sense. Opt for the smaller sized subs. Ordering a 6-inch sub over the foot-long can save you between calories. Choose whole-grain buns or bread instead of white bread, French rolls, or cheese breads.

Go easy on the mayonnaise and condiments. You can save even more calories by asking for the condiments on the side. Dress your sandwich with mustard, vinegar, or low-fat dressing instead of mayonnaise and calorie-heavy special sauces.

Load up on veggies, such as tomato, lettuce, pickles, onions, green and red peppers, and olives. Skip the chips. Get something healthier on the side, such as an apple, small side salad, or yogurt. Pizza isn't considered health food—and for good reason.

It's high in calories and typically loaded with fatty meats and cheese with little nutritional value. Two slices can easily add up to calories and more than a full day's worth of sodium.

But it is possible to indulge in pizza now and again without completely undoing your healthy diet. However, there's no good way to avoid the high sodium, so try to limit your sodium intake in the meals leading up to and following your pizza outing.

It's also important to pay attention to portion sizes. This means limiting the number of slices you eat, but not all slices are equal. And don't be fooled by the personal pan pizza, which are usually calories or more.

If you do choose a personal pizza, eat half and save the rest for later. Order thin crust instead of regular crust and avoid deep-dish or pan pizza. Not only is thin crust the healthiest option, but it's also the most authentic version of a true Italian pie.

Order your pizza with light cheese. A little cheese can go a long way! You can also try substituting lower-calorie ricotta cheese for mozzarella. At the very least, don't order extra cheese. Load your pizza up with veggie toppings. Most chains have lots of healthy options, including tomato, peppers, mushrooms, spinach, artichoke, garlic, onion, and broccoli.

Limit high-fat meat toppings, such as pepperoni, bacon, sausage, Philly meat, ham, and beef. If you must have meat, stick to chicken.

Avoid pasta, which tends to be less healthy than the pizza at fast food joints. Fast food pasta dishes are usually little more than a heaping serving of refined-carb noodles and meat-heavy sauces. Skip the sides. Say no to garlic knots, mozzarella sticks, and cheesy bread.

You'll cut out a lot of calories, carbs, and unhealthy fat. Asian fast food may sound healthier than your typical burger or fast food sandwich. After all, you can usually get a decent amount of veggies. But if you're not careful, you can end up with a meal that's much higher in calories and fat than you may realize.

If you're smart about what you order, you can minimize the diet-busting damage, but Asian fast food also tends to be very high in sodium. And unfortunately, there's not much you can do about that-which makes Asian fast food best for the occasional indulgence, not a regular habit.

Go easy on the rice, which packs on carbs and calories. Pass on fried rice, which is high in fat, calories, and sodium.

Steamed white rice is a much healthier choice, and brown rice even better. Limit the noodles. Fried Asian noodles add a lot of calories, carbs, and sodium, plus unhealthy fat. Stick to small portions of lo mein, chow mein, and chow fun, or avoid them altogether.

Avoid sauce heavy dishes, such as orange chicken and Beijing beef. It's also a good idea to pass on anything with General Tso's, Kung Pao, BBQ, or Sweet and Sour in the name.

These sauces are high in calories and sugar. Skip the fatty, deep-fried sides, such as fried wontons, egg rolls, tempura, BBQ spareribs, and crab Rangoon.

Use the chopsticks! You'll eat more slowly, since you can't grasp as much food with them at one time as you can with your normal fork and knife.

We all know the importance of a healthy breakfast, but it's also the meal we usually have the least time for. And even though fast food isn't the healthiest option, it can be the most convenient one when you're running late for work or school. However, many fast food breakfasts deliver a full day's worth of fat and enough saturated fat for three days.

Many breakfast items are also obscenely high in sodium even non-salty baked goods such as pastries and muffins. And that's to say nothing of calories, which can top 1, But you can find healthier choices on most menus.

The key is to look for items with both fiber and protein—which makes them more filling and satisfying—but not too much fat. Avoid sausage, bacon, and steak. These meats are high in fat.

Leaner breakfast meat choices include turkey, Canadian bacon, and ham. Be careful when it comes to baked goods. Not only are most breakfast pastries, loafs, and muffins high in sugar, they also tend to be high in sodium.

Focus on fiber. Good choices include bran muffins, oatmeal, and granola. Just watch out for excess sugar. Go easy on the cheese and breakfast sauces.

Ask for the sauce on the side to keep the calories down. Say no to the breakfast burrito. These diet-busters tend to be loaded with carbs, calories, sodium, and fat. Choose toast or English muffins over biscuits.

Biscuits are usually higher in calories and fat than toast or English muffins. How choosing healthier carbs can improve your health and waistline.

Tips to help you and your family eat delicious, healthy food on a tight budget. How focusing on the experience of eating can improve your diet.

BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide.

org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page.

Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness. Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues.

Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter.

Is there such a thing as healthy fast food?

Video

10 Fast-Food Restaurants That Serve Healthy Foods · 1. Chipotle. Chipotle Mexican Grill is a restaurant chain that specializes in foods like We Found the Healthiest Items Under $5 at 12 Popular Fast-Food Chains · Soft or Crunchy Taco – $ · OR · Chicken Chipotle Melt – $ From salty chips to sugary ice cream cones, the taste of junk food can be oh-so-tempting. Luckily, we've come up with 15 healthy junk food: Fast food alternatives for less

If fof must altdrnatives meat, stick to chicken. Special online offers up for the Cook Smarts Newsletter. Truly genius stuff. Sample program discounts fast casual chain has Sample program discounts kess vegetarian bowls and bowls that are suitable for paleo and keto diets; their high protein bowl, made with black beans, double chicken, cheese, rice, salsa and shredded cheese contains a whopping 82 grams of protein. Here are a few examples: Super salads, veggie soup, hearty cereals, omelets, whole grain quesadillas with low-fat cheese and vegetables, avocado toast — you name it!	Basically, you are eating frozen fruit that gives you the same satisfaction and refreshment as ice cream. But, as delicious as the burgers and fries are, no doctor worth their weight in salt would ever advise you to consume them on a regular basis. But, even though you won't find your order bookended by bread, what should you eat if you're looking for the lowest carb count possible? Thankfully, there are plenty of healthy options available if you want to get serious about staying healthy. When you opt for the oven, it is easy to control the amount of oil and salt you use while sticking to healthier veggies.	"Canned vegetables are also good. And you need some fresh vegetables, like celery, carrots, and tomatoes and fresh fruits like oranges, lemons From salty chips to sugary ice cream cones, the taste of junk food can be oh-so-tempting. Luckily, we've come up with 15 healthy junk food Absolutely! Here are some healthy and satisfying alternatives to traditional fast-food meals: 1. Homemade Burgers	A much better choice is a grilled chicken sandwich. Order it skinless to make it even healthier. Healthier fast food chicken options. INSTEAD OF Healthy Alternatives to Junk Food · Fresh Juice · Dried Fruits · Homemade Smoothies · Veggie Chips (Crisps) · Nice Cream · Sugar-Free Lemonade · Lemon Water · Dark 5 healthy fast food meals for under $5 · 1. Taco Bell 7-layer burrito · 2. McDonald's side salad, grilled chicken snack wrap with no cheese and no	Be sure they include a protein source, such as tuna, beans, eggs, cottage cheese, tofu, or cheese; dark leafy greens; and fruit. Keep dressings Here are a few examples: Super salads, veggie soup, hearty cereals, omelets, whole grain quesadillas with low-fat cheese and vegetables, avocado Choosing some fresh apple slices, canned vegetables, or even some homemade guacamole are all better options than snagging some fries or adding
Of lese, adding sauce to the nuggets will flr some ingredients you Sample program discounts not want in alterntives body if foor truly adhering ) Discounted canned goods retailer a Fast food alternatives for less. Nutrition info: calories, 3. If you're a plant-based eater, go for the 'Shroom burger. Nutrition info: calories, 15 g fat 6 g saturated fat15 g carbohydrates 0 g fiber, 1 g sugarmg sodium, 11 g protein. And of course, chocolate is so much more than a snack to nibble on!	However, the breading isn't thick, so it's a far cry from the carb-heavy buns of the sandwiches. Healthy Eating Healthy Fast Food Finding a healthy, well-balanced meal in a fast food restaurant can be a challenge. Learn how to make healthy, homemade burger patties and get inspired with 20 of our favorite burger combos with these infographics:. Not only do you ditch the carbs, but you also add some veggies to your meal. Take the recipe you see above, for example. It has 13 grams of protein for less than calories and contains zero trans fats. Or experiment with something fancier, like our avocado and matcha sorbet above.	"Canned vegetables are also good. And you need some fresh vegetables, like celery, carrots, and tomatoes and fresh fruits like oranges, lemons From salty chips to sugary ice cream cones, the taste of junk food can be oh-so-tempting. Luckily, we've come up with 15 healthy junk food Absolutely! Here are some healthy and satisfying alternatives to traditional fast-food meals: 1. Homemade Burgers	Chick-fil-A's Grilled Chicken Nuggets · In-N-Out Protein Style Burgers · Wendy's Avocado Chicken Salad · Starbucks Sous Vide Egg Bites · Chipotle 5 healthy fast food meals for under $5 · 1. Taco Bell 7-layer burrito · 2. McDonald's side salad, grilled chicken snack wrap with no cheese and no Healthy Alternatives to Junk Food · Fresh Juice · Dried Fruits · Homemade Smoothies · Veggie Chips (Crisps) · Nice Cream · Sugar-Free Lemonade · Lemon Water · Dark	"Canned vegetables are also good. And you need some fresh vegetables, like celery, carrots, and tomatoes and fresh fruits like oranges, lemons From salty chips to sugary ice cream cones, the taste of junk food can be oh-so-tempting. Luckily, we've come up with 15 healthy junk food Absolutely! Here are some healthy and satisfying alternatives to traditional fast-food meals: 1. Homemade Burgers
You can even alternztives a Affordable baking brushes portion of veggies to get a ldss of vitamins and fiber. Don't assume foood Sample program discounts dishes are always Sample program discounts best option. But if there's one Free baby formula samples that I enjoy more than any other healthy snack we have here on Foodaciously, it's these clusters of honey-roasted nuts with turmeric. In the U. And the best part is the menu has three different flavor combinations, so you're not locked into just one option. When eggs call your name, the loaded veggie omelet will deliver flavor, protein, and nutritious familiarity; ask for a side of fruit instead of potatoes, and order whole wheat toast.	This is a high-protein option, and blackening seasoning provides bold taste without frying or extra sauces that may hide excess sugar or sodium. The chain has a few workable options, including a Charbroiled BBQ Chicken Sandwich. Advertisement - Continue Reading Below. With the many health dangers that can come from excess body weight and the increased likelihood of heart disease associated with fried foods, it pays to find ways to replace the fast food in your diet with healthy alternatives. But when looking for low-carb fast food options on the go, you can call it a necessity. We get the appeal for sure, but fried cheese might not be the best option when you're looking for something on the healthier side.	"Canned vegetables are also good. And you need some fresh vegetables, like celery, carrots, and tomatoes and fresh fruits like oranges, lemons From salty chips to sugary ice cream cones, the taste of junk food can be oh-so-tempting. Luckily, we've come up with 15 healthy junk food Absolutely! Here are some healthy and satisfying alternatives to traditional fast-food meals: 1. Homemade Burgers	Travel Tip: 8 Great Alternatives to Fast Food Chain Restaurants · diners. · food trucks. · food stands. · grocery stores. · farmer's markets and fruit stands Sandwiches, salads, diced up veggies and dips like hummus, Greek yogurt based dips, peanut butter, etc. will all be helpful. String cheese and 1. Dunkin: Wake-Up Wrap · 2. Starbucks: Tomato and Mozzarella on Focaccia · 3. Panera Bread: Strawberry Poppyseed Salad with Chicken · 4. Subway: 6	jav-way.site › EatCheapAndHealthy › comments › alternatives_to_fast Sandwiches, salads, diced up veggies and dips like hummus, Greek yogurt based dips, peanut butter, etc. will all be helpful. String cheese and jav-way.site › blog › healthy-food-alternatives-to-junk-food