Junk food, it is the American way of life. Food manufacturers tantalize us with a new snack food each day. The foods are fun or intriguing or just a needed change from the normal wholesome foods we are expected to eat to stay healthy. Unfortunately for many Americans, they are also addicting.

Junk food can be defined as any food which contributes little or no nutrient value to the diet, but instead provides excess calories and fat. It can be a candy bar, or breakfast pastries or potato chips consumed during the weekly poker match. When consumed in small amounts, these foods can be worked in to a healthy lifestyle. The key is not to over consume, not to replace healthy foods with junk food and to maintain an active lifestyle which burns off the extra calories these foods contribute.

So how do you get out of the junk food habit? There are two alternatives: cold-turkey or gradual changes in eating behaviors. You need to choose the method which will work best for you. Cold turkey means you, and maybe a friend who has your health in mind, should start by cleaning out your refrigerator and cupboards of all junk food. Do not tempt yourself by keeping them around. The next step is to focus on eating healthy foods. Keep a fruit basket on you counter. In addition, plan alternative activities for when you might be tempted and avoid situations like television watching, which may spur a "junk attack". Next, gain support from someone who cares. Lastly, reward yourself for making positive change. Take a sunset walk, buy a new compact disk, get yourself a new shirt or blouse. Do not reward yourself with food. Whenever you make positive changes in your lifestyle it's important to notice the benefits - are you less tired? Less irritated? More self-confident? Are you sleeping better? Sometimes these rewards are difficult to measure, but they can be the most motivational for insuring long lasting change.

If you choose to make changes gradually you can follow much of the same advise. However, the first step would be to identify your weaknesses and develop a game plan for gradually eliminating (or at least controlling) the junk food intake in your diet. Make one change every 3 to 4 weeks. It is estimated that if you make a positive change and maintain it over a 6 to 9 week time frame, you will be able to live with it forever.

The switch will take time for most of us. The benefits are great. Some include better sleeping patterns, less indigestion, regular bowel movements, less irritability, increased stamina and even weight loss. Most people who avoid junk food for a long period of time have no interest in returning to that eating style, knowing the averse health effects it creates.

Do your best. If you are having trouble, contact a registered dietitian or physician in your area to help you stay on track.

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