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The following is a checklist to help you decide if it's time for you or a friend to change eating habits .

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 .