Like many, I was fascinated by Michael Moss's enlightening
glimpse into the processed food industry with his recent New York Times Magazine piece, "The Extraordinary Science
of Addictive Junk Food." There's no denying that junk food cravings
are powerful, physiological reactions—and, apparently, carefully and
strategically developed by food manufacturers. Many of our favorite supermarket
snacks are made with the “perfect” amounts of added sugar, salt, fat, and
other chemicals designed to make us crave more.
You can steer clear of processed food by eating as many healthy,
whole foods as possible. The less junk food you eat, the less you want—I hear
this all the time from readers who followed the principles of my book The Digest Diet to slim down and get healthy. Want to join us?
Try these tips:
1. Practice the five-ingredient rule: If there are
more than five ingredients on a food label—a red flag for food processing—don’t
buy it. (Or if you do, consider it a treat instead of an everyday purchase). I
find this is an easy way to avoid impulse buys like flavor-blasted chips
when I'm food shopping.
2. Aim for three colors: A 2012 Cornell study
found that people prefer three food items and three different colors on their
plates, compared with more or less of either category. So instead of reaching for
a candy bar, snack on nuts (loaded with healthy fats), fruit
slices, and a small square of dark chocolate to get a healthy variety of
colors, textures, and nutrients.
3. Break your routine: It only takes a few weeks—about three—to form
a habit. So if you always associate 3 p.m. with a trip to the vending machine,
start a tradition to walk around the block for five minutes instead. This may
kick your craving altogether.
4. Make healthy food your treat: One of my
favorite desserts? Red grapes I stash in the freezer, which let me cap off my
dinner with something sweet without kick-starting sugar cravings.
5. And keep it handy:
Store healthy foods you want to eat more front and center in your fridge
and out on your countertops. Snack foods are so easy to dig into—you just rip
open a bag. If you had, say, red peppers all sliced and ready to go, they’re
all the more tempting to dip into hummus.
6. Know your trigger
food: Mine is chocolate-covered anything. How about you? By knowing the
foods that send you down the spiral of junk food binging, you've already
accomplished half of the battle. Keep them out of the house.
yourself out: One surefire way to
consume less processed food is to learn more about what you’re really eating. Here are a
few that make me cringe: Those frozen "grilled chicken" breasts get
their marks from a machine infused with vegetable oil. The preservative BHA is added to processed food like Tang, Kool Aid, and breakfast sausage even though Health and Human Services consider it a likely carcinogen. The vitamin D3 added to
many yogurt brands is manufactured from sheeps's grease. And the “natural
flavor” in BBQ Baked Lays is made with milk and chicken powder.
8. Chew more than you need: Adam Melonas, renowned chef and founder of UNREAL candy (along with Nicky
Bronner, a 15-year-old determined to "unjunk candy") shared this
smart tip with me: "If you can make people chew more, they'll eat
less." Next time you sneak in a treat, chew slowly and consciously. Wait
until you finish one bite to take the next.