Healthy alternatives to JUNK FOODS

JUNK food is essentially food that is filled with calories, sugar, fats and other ingredients that are not good for the body. The term ‘junk food’ is usually associated with foods such as burgers, soda and pizza. But nutritionist and wellness coach Donovan Grant points out that junk food is not limited to these items, as even a salad can be junk food because of the ingredients and preparation methods used.

Below he shares some healthy alternative preparation methods to some common food items.

Burgers

Burger lovers, there is no need to abandon your favourite food. Instead, prepare it at home with a twist by:

•Using whole wheat buns

•Using the smaller burger buns

• Grilling the burger instead of frying it

•Using healthy cheese like goat cheese or cottage cheese

•Omitting the mayonnaise

•Opting for fish or veggie burgers rather than beef burgers.

Salads

Naturally, most of us think of salads as ‘healthy’. But unknowingly we eat salads that are not so healthy because of how they are prepared. When making salads, Grant recommends that a small amount of meat should be used with lots of peas, beans and vegetables. Also, the healthier option is to grill the meat.

Soups

According to Grant, soups made by Jamaicans turn out more like traditional stews. A lot of starches like yams and dumplings are added, and this is too much. The best thing to do is to put less food and less meat in the pot, and more vegetables and legumes.

Sodas

A lot of carbon dioxide is put into sodas to make them fizzy. The sugar content is also very high, and this is bad for your teeth. Some people turn to diet sodas, but Grant says these are still not the best, as they contain alternative sweeteners. Unlike sugar that has been around for centuries, these sweeteners are fairly new and the long-term effects are still unknown. He says the best alternative for soda is water or coconut water. You could consider fruit juice, but watch the amount you consume.

Ice cream

Eating frozen yoghurt is better than eating ice cream. Manufacturers use buttermilk, full cream milk, fat, sugar and preservatives and additives. There is no way to tell if they used the healthy versions of the ingredients. With frozen yoghurt, however, the milk and fat is already broken down, making it healthy and easier to digest for the lactose intolerant.

Sweets

For those who love to munch on sweets, try raisins, craisins, dried fruits, fresh fruits and carrot sticks instead.