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This checklist helps determine if you or a friend needs to change eating habits. Even one "warning sign" warrants action. Craving junk food immediately upon feeling hungry indicates a potential addiction. Comfort eating, often involving high-calorie, carb-heavy, and saturated-fat foods, is a red flag; consistently choosing fast food when upset signifies a problem. Recognizing healthier options exist (e.g., salads, chicken burgers at fast food places) yet consistently choosing unhealthy alternatives (despite knowing the negative consequences like fatigue) reveals a concerning pattern. While breaking habits can be discouraging, this is normal and temporary with persistence. Decide whether gradual reduction or complete cessation of junk food is best, allowing sufficient time for success. Don't let occasional slips derail progress. Explore restaurant menus and supermarket offerings, identifying appealing healthy choices. Refuse junk food offers from friends, rewarding yourself with healthier alternatives. Regain control, consuming junk food only when necessary or sparingly. Finally, list enjoyable activities sacrificed due to weight gain or low energy, setting achievable goals to reclaim them.

The following is a checklist to help you decide if it's time for you or a friend to change eating habits. Just ONE "warning sign" should be enough reason to take action.
You shouldn't think 'junk food' the minute you start feeling hungry. There never is an acceptable reason for this. It is a definite sign of a habit that is on the way to becoming an addiction.
Comfort eating is usually associated with junk food and in general, high calorie food that is also high in carbohydrates [starch and sugar] and saturated fat. If you run to the nearest fast food chain every time you feel down, you know it is out of control.
✓ A healthy, nutritious meal does not have to be bland and boring. When pushed you can picture appetizing dishes that do not contain fries or fatty ingredients but you still prefer to get hold of a beef burger or a pizza. You know it's not the best food for you. You know that you are going to feel sleepy and tired after you have eaten.
✓ To be honest, healthy is a relative term. It all depends on what your alternatives are. There are 'healthier' choices you can make even at a fast food restaurant. You might, for example, order salad as a side dish instead of a second helping of fries. You could avoid condiments such as ketchup or mayonnaise, or eat a chicken burger. You know all this, you have promised yourself to do it next time you are there, but somehow it never happens. You keep on insisting that those dishes take longer to prepare.

But breaking a habit can leave you feeling down. Don't worry, this is quite common; and it shouldn't last very long if you stick to your decision to give up junk food.
• You ought to decide on your own if it's best to cut down
.
on the amount of junk food you eat, gradually over a period of time, or whether it's best to stop altogether for some time.
You should allow yourself some time to do it successfully You shouldn't give up simply because you were
with friends and joined them for dinner at a fast food restaurant, or because you helped yourself to a few fries.
Pick up some menus from different restaurants and
read them carefully, paying attention to the ingredients of each dish. Then highlight the dishes that you find interesting.
You might go to the supermarket and wander around making a list of all the food and ingredients that you find attractive.
• If a friend insists on offering you junk food, turn down the offer and treat yourself to something nice. The important thing is to regain control and only eat junk food when nothing else is available or very occasionally for a change.
• Make a list of all the things you enjoy doing but had to give up because you gained weight or do not feel energetic enough. Decide what you would like to do again and when. Set yourself goals that are achievable and enjoyable. Treat yourself right!