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Healthy Alternatives for Junk Food

Junk food is a big part of our lives, as it is widely available, inexpensive, and easy to eat on the go. However, despite the fact that most people enjoy its taste and convenience, it must be eaten in moderation, as it does not contain all the nutrients required to maintain a healthy body.

Here are some alternatives to the most popular types of junk food:

1) Pizza

A homemade pizza takes only a few minutes of preparation and baking. Pick a thin crust, such as the Cuisichef crust (one crust = 1 serving of starch) or use a pita or tortilla. It is preferable to use light cheese and to replace pepperoni with ham, chicken, shrimps, or any other type of meat or alternative you have in your fridge.

2) Fries

Oven-baked fries are the best, as you can season and shape them to your liking. If you’re strapped for time, the Cavendish – From the Farm baked fries contain less fat than those offered by the competition.

3) Poutine

This Quebec favourite can be modified to improve its nutritional value so you can integrate it to your weight-loss process. I recommend the Healthy Poutine recipe from the I’m Taking Charge blog and Zero Diet recipe book; just as delicious as a good old canteen poutine, but with less salt and less fat!

4) Chips

You can make a homemade version of this treat by cutting thin slices of potatoes that will become crisp when baked in the oven. If you are hosting guests and would like to offer an alternative to chips, go for Special K chips, Oven Baked Lays®, or Pepperidge Farm potato chips, all of which contain less fat than their original versions. For an even healthier option, spread kale over a baking sheet, drizzle with a bit of oil, and sprinkle with salt or spices to enhance the flavour!

Be bold: try new foods, and most of all, take the time to plan for the week to save time and eat fewer calories!


Marie-Eve Nadeau P.Dt., nutritionist for Zero Diet

The Zero Diet brand is first and foremost the conviction that healthy eating is a primary factor to attaining a healthy weight and a balanced lifestyle. Thus, we offer nutrition counselling with nutritionists who are members of the OPDQ with our Zero Diet nutrition program in our centers and in companies. We have also developed a healthy frozen food product line that fulfills rigorous nutritional criteria as well as two healthy Zero Diet cookbooks.

Photo credit: Pexel

Marie-Ève Nadeau, Dt.P.

Member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Marie-Eve joined the Nautilus Plus team in November 2012. Nutritionist since January 2013 and assistant manager at Delson’s centre, Marie-Eve has found a passion for exercise and sports nutrition. She is currently completing her studies with the International Olympic Committee and exercises regularly. She ran her first half-marathon in Ottawa in May 2014, and was thrilled by the experience! She strives to pass on her passion to her clients and loved ones. Her objective is to help her clients get the results they desire and motivate them to adopt a healthy life style. She creates weight loss support groups and holds conferences on motivation and how to plan shopping for groceries.

Healthy Alternatives for Junk Food is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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