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Zhi Yi On, a postgraduate student at the University of South Australia, conducted a study that suggested that junk food is actually addictive. Rats who were fed a diet rich in sugar and fat showed signs of anxiety when the food was taken away. They chose to go hungry rather than eat healthier foods. In the documentary "Supersize Me," filmmaker Morgan Spurlock found that he developed headaches and mood swings from his self-imposed exclusive diet of McDonald's food, but his mood was instantly elevated when he had his next Mickey D's fix.
Breaking the junk food habit is more likely to be successful if you start with small, attainable goals, according to Ian Newby-Clark, associate professor of psychology at the University of Guelph in Ontario. Substitute empty calories with fruits or with mini-meals that are more substantial and likely to satisfy hunger.
Be more mindful of what you are eating by eliminating the habit of snacking in front of the television.
Slow down while you're eating, and savor the flavor of each bite of your food. If you overeat when you socialize with friends, try eating a small meal before you leave home, and plan to eat smaller portions of your favorite indulgences.
If you're an emotional eater, stop and consider whether taking a walk might lift your mood. If you do decide to indulge, make it a high-density carbohydrate snack.
For kids, allow them a role in planning the meal. Set the guidelines and make sure to include a balanced distribution of nutrition in each meal. On the other hand, allow them to choose one or two foods they like from a list of approved choices, and don't force them to eat foods they hate. Parents should be good examples. If children see parents eating healthy foods, they are more likely to pick up healthy eating habits, according to Wendy Bazilian,author of "The SuperFoodsRx Diet." - There is little doubt that it is cheaper and more convenient to eat junk food. It requires less preparation time and is more readily affordable to individuals and families on tight budgets. However, there are some means of making healthy foods more affordable while saving a bit of preparation time. Prepare several meals in advance and prepare portions that are ready for the stove or microwave and small enough for a packed lunch. Allow yourself some indulgences if possible so you don't feel deprived. Just make sure the indulgences are real luxuries rather than empty calories from junk food.
