Updated on May 5, 2022.
It’s easy to gravitate toward junk foods. They’re tasty, quick to get, and easy to eat on the run. And when you’re trying to stick to healthy eating, weaning off them can feel like torture.
The fact is, junk foods don't have to be totally off limits. You can have it all just by getting savvy about how to order or prepare them. Here's how to approach some of your favorite treats.
Cheesy pizza
More pizza places are starting to offer healthier options. Ask for a thin whole-wheat crust; the thinner the crust, the fewer the fat grams and calories. Plus, you get more fiber and protein if you go whole wheat.
Also ask for half the normal amount of cheese (it'll cut some saturated fat and calories). Skip the sausage and pepperoni and if you have a hankering for protein, go for chicken (as long as it’s not fried). Better yet, load up on heart-friendly vegetables, like artichokes, onions, and bell peppers.
While you’re waiting for your pie to arrive, start your meal with a healthy salad. It can help you feel more full so you’ll eat fewer slices. While there’s not much real scientific data to back it up, grabbing a napkin to dab off visible pools of grease may knock off some extra fat.
Salty fries
A medium order of natural-cut fries from Carl's Jr. has (brace yourself) 420 calories, 21 grams of fat, and 960 grams of sodium. So don't even go there. If you crave French fries, try baking up a batch with pepper and herbs.
Juicy burgers
It might sound strange, but mixing chopped, unsweetened tart cherries (fresh, frozen, or canned) into ground beef is a tasty way to reduce the amount of meat (and thus fat and calories) in each burger. The cherries also help keep your patties juicy.
Plus, if you're cooking on a grill, adding cherries may lower the amount of suspected carcinogens that form during high-heat cooking. Marinating or adding flavorings like black pepper, rosemary, or garlic may also lower these chemicals, known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Better yet, opt for healthier burgers made with turkey, salmon, or veggies.
Mighty burritos
For fillings, choose chicken, black beans, or seafood rather than fat-laden beef, pork, or refried beans. Top your burrito with salsa (which is naturally low calorie and nonfat) and skip the sour cream, which packs 11 grams of fat—6 of them saturated—in a measly quarter cup. If you need a little creaminess, add a dollop of guacamole. The heart-healthy avocado contains tons of nutrients, good fats and extra antioxidants.
Creamy milkshakes
A milkshake is often a burger-and-fries afterthought, but the calories in that cup may tally even higher than your main course. Even a small McDonald's Chocolate Shake packs in 620 calories, 16 grams of fat, and 81 grams of sugar. Carl's Jr.'s Chocolate Hand-Scooped Ice Cream Shake, meanwhile, contains 690 calories, 36 grams of fat, and 59 grams of sugar.
What’s the basic formula for a satisfying and nutritionally acceptable shake to make at home? Start with reduced-fat ice cream. Slow-churned varieties are delicious and often contain half the fat; just check the label to be sure. Froth it up in the blender with some skim milk. For extra flavor, consider lower-calorie toppings, like a touch of light chocolate syrup or frozen fruit pieces.
Cola cooler
Nothing washes down a fast-food meal quite like an ice-cold cola. But just one 16-ounce bottle is a quick way to add 49 grams of sugar to your meal. Instead of switching to diet soda (which has its own drawbacks), develop a taste for unsweetened iced tea. You can make it yourself in a flash, too. Just heat 2 cups of water until very hot, and steep with four tea bags of your choice. Then, add 2 cups of cold water and chill the brew. To give it a little sweetness with minimal extra calories, add a couple of splashes of lemonade.
Eat healthfully for longevity
Making just a few thoughtful substitutions can help you eat healthier, manage your weight, and feel better about loving the same meals you crave. And, best of all, those healthful little cooking substitutions can help lower your RealAge.
