• Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Start Here
  • Recipes
  • Blog
    • School Lunches
    • Slow Cooker
    • Budget Tips
    • Food Allergies
    • Special Diets
    • Videos
  • About
    • Our Story
    • Real Food Defined
    • Meal Ideas & Resources
  • Shop
    • My Cookbooks
    • Meal Plans
    • Amazon Favorites
  • Free Resources
  • Start Here
  • Recipes
  • Blog
    • School Lunches
    • Slow Cooker
    • Budget Tips
    • Food Allergies
    • Special Diets
    • Videos
  • About
    • Our Story
    • Real Food Defined
    • Meal Ideas & Resources
  • Shop
    • My Cookbooks
    • Meal Plans
    • Amazon Favorites
  • Free Resources
Home » Blog » The importance of junk food

The importance of junk food

 Updated: September 23, 2019    Lisa Leake    46 Comments

621shares
  • Facebook104
  • Pinterest517
  • Email

Slowly but surely I am learning the importance of junk food. Yes, you heard that right…the real food blogger said that junk food (in moderation of course) is important! Figuring out when and where to fit junk food into our lives though has honestly been as challenging as cutting it out in the first place. While our original 100 Days of Real Food pledge was an amazing and eye-opening experience, I struggled to make the “right” decisions about our junk food consumption once it was over. The four of us had just proved that we could easily survive without a single ounce of sugar or white flour or anything deep-fried (among other things), and now it was up to me to decide when eating that kind of junk would be okay? That was a difficult task.

I recently had some interesting discussions with a few friends and readers about their childhood experiences with junk food (or lack thereof). Those that were completely restricted from any and all candy, cakes, soda, and cookies as children were not afraid to binge and splurge on those items at friends’ houses. What was forbidden became even more desirable…whenever they could get their hands on it. My ideal goal is to educate my daughters about real food vs. junk food so that they not only know how to make good decisions on their own, but so that they want to make those good decisions. Again, this is the ideal goal and we still have a long way to go, but I don’t think we’ll get very far in life if my girls only avoid junk food because “mommy said so.”

Let’s get back to the importance of having at least some junk food in our lives. I am learning that a good healthy balance with junk food is what will make it easiest for us to only indulge on occasion. Most anyone that’s been completely restricted will eventually splurge. Plus, there is honestly nothing wrong with eating cakes, cookies, chips, fries, etc. in moderation….sharing these foods with others can be an integral part of life! So we recently started indulging in one special treat a week. Sometimes my girls get their “treat” at birthday parties, and sometimes we make something yummy together at home (like the pictured brownies). And if there happens to be more than one celebration in a week (which occurs more often than one would think with a child in public elementary school!) I do my best to not make a big deal about it. If I never buy or store junk food in my house (with the exception of our special weekly treat) then by default my children will only be eating junk food in moderation.

As we’ve been working through these decisions and figuring out our “new normal” in the real food vs. processed food world, I got excited about some things I recently read in a Dr. Sears interview (in Scholastic Parent & Child Magazine). Some of what he said really hit home, and I was thrilled to get some reassurance about our choices…

P&C: How can families learn to make healthier choices instead of giving in to cravings for junk and sweet treats?

Dr. Sears: It’s a three-step process. One, shape young tastes early in childhood. When children grow up being served only real foods (like fruits, veggies, and whole grains), they learn to crave real food rather than the artificially sweetened and fatty foods. And you can reshape tastes at any age.

P&C: What’s the second step?

Dr. Sears: Banish junk food from the house. I know this sounds drastic, but if you don’t buy it, it won’t be available, and out of sight is out of mind – and out of tummy. The eye and stomach are closely related. If you crave chips and the chips are there, that reinforces your cravings. Keep bowls of fruit around the house and cups of yogurt in the fridge. When a child has a craving, that’s what he’ll see, and that’s what he’ll reach for and eat.

P&C: And the third step for liming our junk food cravings?

Dr. Sears: Walk away from them. Get moving rather than eating. Kids and adults who are bored or stressed are more likely to crave carbs. So when you or your kids feel the urge to eat junk, try to get up and run around…learning to curb cravings with physical activity is a valuable tool for young children to learn.

P&C: Should families limit desserts and indulgences during special occasions like holidays or birthdays?

Dr. Sears: By all means, allow for treats! Kids can certainly be taught this concept, and they (and you) can absolutely have a treat once a day or once in a while. It can even help keep cravings at bay. For example, say to yourself and to your kids that it’s [a holiday], so we’re having a special treat…let yourself have that square of chocolate each day if it will keep your cravings in check and stop you from overindulging later. Also remember to offer healthier sweet substitutes such as [plain] yogurt with fruit toppings, yogurt with cinnamon and honey, or even a special batch of healthy muffins if that’s what your child craves.

After almost 6 months since our original 100 Days of Real Food pledge ended, I feel like we are finally in a well-balanced place when it comes to junk food. Although, there is one last issue that I still struggle with on occasion. It’s the fact that I divide “junk food” into two very different categories…

Traditional Junk Food vs. Artificial Junk Food

For lack of a better word, “traditional” junk food includes things like homemade (from scratch) treats, chocolate bars, simple potato chips and fries. Artificial junk food includes items that don’t even come close to resembling “food” like gummy bears, lucky charms, and “fruit” roll ups. Then there are items that resemble food, but only on the outside. Like grocery store made cupcakes that are unfortunately full of artificial flavors and coloring. So when it comes to educating my girls about junk food, I am trying to teach them that if they could pick one piece of candy out of a bag it would be best to choose something like a piece of chocolate versus something that is the same color pink as their shirt. My older daughter recently attempted to carry out this advice by choosing a tootsie roll out of a party favor bag….so while that piece of candy resembled chocolate it unfortunately was made with anything but real chocolate. I was very proud of her for trying to make the best decision, but obviously we still have lots more to learn around here!

 

621shares
  • Facebook104
  • Pinterest517
  • Email

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!

Category: Convincing Others

Previous Post: « Free Cookbook Giveaway: Deliciously Organic
Next Post: Easy Cheesy Crackers Easy Cheesy Crackers from 100 Days of Real Food»

Other Posts You Might Like

  • Easter without junk food!
  • Camp Junk Food
  • E-book Giveaway: Real Food on a Real Budget
  • Supermarket Real Food "Cheat Sheet"

About Lisa Leake

Lisa is a wife, mother, foodie, blogger, and New York Times Best-selling author who is on a mission to cut out processed food.

Reader Interactions

Comments

  1. carolyn

    May 25, 2015 at 2:34 pm

    I think it is a great gift to your children to make eating healthy food normal to them. Growing up my mom always made “fruit shakes” just a mix of frozen and fresh fruit with water & vanilla in the blender and I still eat them almost everyday and it never feels like a sacrifice because its part of my “normal”. Unfortunately most other healthy food choices are a sacrifice for me but I”m trying so that my kids find eating healthy to be their own “normal” as they grow up and it won’t so hard for them.

    Reply
  2. jakerson

    May 9, 2014 at 10:00 pm

    when i ate junk food,i can tell that its the better taste ever.when i ate local food the most bad taste ever,but i know it contain a lot of vitamin than junk food..

    Reply
  3. Gretchen

    November 6, 2013 at 7:59 pm

    These gummy bears I am eating taste GREAT!!!!!!!!! *hangs head in shame* But man are they good. :P

    Reply
  4. Kari

    May 15, 2013 at 2:07 pm

    I think this is such a great post! Moderation is such an important concept to remember when it comes to eating. I think it is so easy to go way overboard one way or the other. Obviously, we can go too far on the junk food side and make a lot of unwise choices, or we can go way too far the other way and become paranoid about every single thing we eat and take all the joy out of eating.
    I also agree (and am so happy to see you say it) that I think there is a BIG difference between real junk food and artificial junk food- WELL SAID! “Junk Food” made at home does not contain so many of the preservatives and chemicals and other weird non-foods that packaged and processed cookies and ice cream , etc. does.

    Reply
  5. Aimee

    February 4, 2013 at 7:50 am

    Balance is so important! I have been overindulging in junk food a lot lately and I really need to chill out with it. I’ll have to remember this blog the next time I grocery shop and avoid junk food. Lately my local store has been having sales on fruit and frozen fruit, so I try to stock up for snacks and smoothies.

    Reply
  6. Naomi Legatt

    January 17, 2013 at 1:33 pm

    This is so so true! If you deny yourself these simple treats, you only set yourself up for failure. Thanks for recognizing and pointing out that you can still live your life with real food without completely restricting your palate.

    Reply
  7. Robin

    April 24, 2012 at 9:55 pm

    Hi, we’ve been diving into this lifestyle change and love your info! What do you think of izze sodas made with sparkling water and fruit juice (not sweetened)?

    Reply
    • 100 Days of Real Food

      April 25, 2012 at 10:14 pm

      I would have to see the ingredient list to know for sure, but it sounds fairly innocent…

      Reply
  8. Virginia

    April 1, 2012 at 4:58 pm

    Some of my kids Favorite(real food junk food) 1.Dried Fruit I use my food dehydrator to do this so that there are no added sugars nitrates etc… They especially Love mangos,papya,and watermelon like candy but they also like dried apples and pineapple. 2.the love Carob bars its a fudgey treat I make its like brownies but Gluten and Casin free Basicaly its peanut butter with melted carob chips and then you mix in cereal I use rice crispies. 3.fruit smoothies/slushies we use our juicer and they can pick whatever fruit that they want in there and then I add a few veggies for good measure and then we will either blend it up with yougurt or keifer or leave it plain… then I put it in the freezer for about 30 mins and it becomes like a slushy or milk shake the kids love it :)

    Reply
  9. Jacquelyn

    March 14, 2012 at 11:45 am

    Hi
    I’m just starting this journey. This really caught my interested because I’ve been trying to figure out what to do with all the candy that my 6 year old brings home from birthday parties. What do you do?
    Also, we sometimes need to eat in a hurry (like in between evening church and bedtime). We usually make this our once a week eating out. Do you have suggestions for avoiding the typical fast food kids meals?

    Reply
    • 100 Days of Real Food

      March 16, 2012 at 5:56 pm

      You can offer your kids coins or rewards in exchange for the candy (or even a better more natural candy alternative). Also, I think it’s important to “make your own convenience food” by having leftovers or frozen soup/dinners you can pull out on busy evenings.

      Reply
  10. Rachel H

    June 3, 2011 at 2:45 pm

    I just found your blog and LOVE IT! and i know you said you do not like black beans but you HAVE to try this. I mean you will have to make small changes I am sure (i did not want to use the weird sweeteners) But i made these into cupcakes for my little girls birthday party and WOW they are great! my kids say it is the best cup cake they have ever had!

    http://www.healthyindulgences.net/2009/05/healthy-chocolate-cake-with-secret.html

    Reply
  11. Jo

    May 19, 2011 at 5:28 am

    I 100% agree that by banning certain foods (unless they are for medical reasons) is not the best way to stop your children from eating them. I talk to my kids about listening to their bodies and making healthy choices so when I’m not around, they can make decisions for themselves (I also encourage this when I am around of course!!)I love your blog BTW and am now an avid follower.

    Reply
  12. Jessica

    April 21, 2011 at 4:59 pm

    I made chocolate truffles the other day that were so delicious! They had no refined sugar (sweetened mainly with dates, with just a drizzle of maple syrup) and the main ingredient was cooked black beans! I know, sounds disgusting! But it really wasn’t – you honestly cannot taste the beans at all, only moist chocolaty goodness (with protein and fibre to boot!). These are the kind of treats I don’t mind serving my kids (still in moderation of course!).

    Reply
    • Jessica

      April 21, 2011 at 5:08 pm

      Chocolate Truffles

      Ingredients:
      •1 x 19 oz. can black beans, rinsed & drained
      •1 ½ cups raw pecans
      •1 cup pitted medjool dates (about 12 dates)
      •½ cup raw cacao powder
      •1 tsp vanilla extract (or liqueur of choice, such as Grand Marnier)
      •½ tsp salt
      •Drizzle of maple syrup (to taste)
      •2 cups of selected topping

      For the topping, you can choose either shredded coconut, or ground pecans (or do some of each). You’ll need about 2 cups total of whichever one(s) you choose. For the nuts, I recommend blending them in the food processor before you make the balls because then you don’t have to clean it out.

      Directions:
      In a food processor or blender, blend the nuts for your topping (if using) and set aside.
      Add beans, pecans, dates, cacao powder, vanilla (or liqueur), and salt. Blend until almost smooth, scraping down the sides of the bowl if necessary. Leave the nuts a little chunky, if desired. If it is too dry to blend well, drizzle in maple syrup until the mixture is your desired sweetness. If more liquid is required, add some rice or almond milk, a teaspoon at a time.
      Scoop out the dough a tablespoon or so at a time and roll into balls, then roll the balls in the topping until they are coated, and put them in the fridge for about an hour to firm up.

      Reply
      • 100 Days of Real Food

        April 29, 2011 at 9:32 pm

        I cannot imagine eating a dessert with black beans…I don’t even like black beans that much in regular food. But I am kind of tempted to try your recipe!!

        Reply
        • Shalene

          May 15, 2011 at 8:02 pm

          Lisa: I was really skeptical about this, but I tried it, and it was REALLY good! As soon as it’s blended, you can’t even tell that there are black beans in it. And they help the truffles have that dark chocolate taste. Very good!!! Just thought I’d let you know. :)

          Reply
          • 100 Days of Real Food

            May 15, 2011 at 9:52 pm

            Good to know b/c I have not made it yet, but I did print out the recipe. Thanks!

      • Jessica

        April 21, 2011 at 5:28 pm

        Of course, it’s even better to cook your dried beans from scratch (rather than buying canned).

        Reply
  13. Lisa

    April 21, 2011 at 2:07 am

    I have to eat gluten free and I use this recipe for gf brownies and I think it’s pretty healthy too. I just thought I’d share. It tastes pretty good too! :) Not my recipe though, someone else gave it to me. :)

    Bean Brownies:

    1/2 cup cocoa
    1/3 cup canola oil
    1 can (15 ounces) black beans or kidney beans, drained
    1-1/4 cups sugar
    3 eggs
    1/2 teaspoon baking powder
    1 teaspoon vanilla
    1/2 cup chopped toasted walnuts (Optional)

    Preheat oven to 350 degrees. Butter an 8 x 8 inch or a 7 x 11 inch baking pan. In a large food processor or blender, combine all ingredients except nuts. Blend well until very smooth. Stir in nuts. Pour batter into pan. Bake 35 – 40 minutes or just until set in the center. Do not over-bake.

    For a flourless, chocolate cake and an elegant presentation, pour batter into round cake pan. Cut into wedges and serve with raspberry or strawberry sauce.

    Note: The brownies can be reduced in calories by substituting the 1 ¼ cup sugar with 1 cup sugar and 1/4 cup Splenda.

    Serves 20
    Nutritional Information per serving:
    Calories: 115
    Fat, gm.: 5
    Protein, gm.: 2
    Carbs, gm.: 16
    Cholesterol, mg.: 25
    Fiber, gm.: 1.9

    Reply
  14. Elisha Joyce

    April 6, 2011 at 3:50 pm

    Good post! In our house I say “candy” is important. Candy is authentic – you know when you eat it you are eating sugar. Same with cookies and cakes and jello. The thing that is so frustrating to me as a parent (and is why I created SmartyBars) is that the rest of the food landscape is so deceptive (which you learned on this journey). Majority of the packaged foods on the market are nothing more than food-like substances and they are amped up on sugars that are named in 20 different ways! I’ve talked to parents that say “Oh, I never allow candy in my house because I don’t want my kids to have sugar.” But, then they hand their child an “all natural” Cliff Bar, give them “tomato” ketchup made with corn syrup, but “maple flavored” syrup for pancakes and let them drink “natural sodas” with agave. Kids are not only still getting the sugar the parents swear against, but they’re being raised to think candy and junk food are the only enemies!

    By allowing junk food we give a real face and understanding of foods that must be eaten in moderation. This approach, however, will only truly work if we strive provide a foundation of clean, whole food eating. Junk food is lurking under “all-natural” and “wholesome” these days. Our goal as parents is to equip our children to see foods in their true light. (This is also why I’m so opposed to the “deceptively delicious” movement, but that’s a comment for another occasion :) )

    Reply
    • 100 Days of Real Food

      April 13, 2011 at 9:01 pm

      You are so right…it is astonishing how many food products contain sugar or some sort of sweetener! And I couldn’t agree more about teaching kids to understand and appreciate food, which doesn’t exactly happen when kids don’t even realize their veggie was hidden in their food.

      Reply
  15. Cécy

    March 24, 2011 at 2:59 pm

    There is an other thing to this, which is to involve children in the making of it. It teaches them cooking skills, what’s in their food, it gets them involved and it gives you quality time with them.
    Your oldest can easily break the eggs (in a separate container), your youngest stir, they can help you put the cupcakes/muffins dough in the pan/ shape the cookies, etc.
    If there’s one thing I’ve learned from baby sitting is that kids love to be involved in the kitchen.
    They will also very often eat anything they’ve helped prepare. And it allows them to be patient, to know it takes time to make that treat and this is also why one can’t have them all the time.
    Bake pies with them, make the dough, refrigerate it, pick the berries to go in the pan, or the apples. It’s so rewarding for them and for you. And yes, it makes more of a mess in the kitchen but they learn so much from such experience.

    Reply
    • 100 Days of Real Food

      March 28, 2011 at 1:05 am

      That is great advice, and I try to get my girls involved in the kitchen whenever I can. I recently started letting my 6-year-old pick out and cook one dinner recipe a week. She is loving it and my soon to be 4-year-old doesn’t want to be left out of the fun either. They are both great helpers, and I agree it is worth the extra time that it takes (and the mess!)

      Reply
  16. Laura

    March 21, 2011 at 6:59 pm

    Great post! I grew up in a household where packaged food was simply not around. If we had treats, they were almost always from scratch. To this day, I can’t stand the taste of fake junk food.

    I did have a rebellious stage when I was a teenager, drinking lots of soda, eating fast food, and other junk, but I couldn’t do it for long. My body was not use to such abuse and I quickly developed chronic stomachaches and felt lethargic all the time. If I hadn’t grown up eating a well balanced diet, I would have never known that feeling that way was not normal.

    I’m confident that your daughters will appreciate all you do to teach them about making healthy food choices.

    Reply
    • 100 Days of Real Food

      March 23, 2011 at 3:45 pm

      Thanks for sharing your point of view! I cannot stand the taste of fake junk food anymore either…it is amazing how your palate can change.

      Reply

more comments

1 2 Next »

Tell us what you think by leaving a comment below! Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Lisa Leake

Hi, I'm Lisa Welcome to my blog about cutting out processed food! Learn more →

Join 2 Million Followers

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
100 Days of Real Food On A Budget

Real Food is More Affordable Than You Think

All 100 recipes in my latest cookbook (#3 in the series!) are $15 or less to make.

Learn More

Popular Posts

85 Snack Ideas for Kids (and Adults)!

Great tips for making a green smoothie

How to Make a Perfect Green Smoothie

School Lunch Roundup!

Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

About

  • Our Team
  • Partner with Us
  • Contact
  • Speaking Engagements

Policies

  • Comment Policy
  • Terms of Use
  • Privacy Policy

Quick Links

  • Free Resources
  • Start Here
  • Recipe Index
  • Blog
  • Our Team
  • Partner with Us
  • Contact
  • Speaking Engagements

Copyright © 2010 100 Days of Real Food · All Rights Reserved · 100 Days of Real Food® is a registered trademark of Leake, LLC.