By K.Bloc- Certified Nutritionist

Junk food is a term that usually refers to foods that are high in calories, fat, sugar, and salt, but low in nutrients, vitamins, minerals, and fiber. Junk food can be tempting and satisfying, but it can also have negative effects on your health, such as weight gain, diabetes, heart disease, and dental problems. However, not all junk food is created equal. Some junk foods can actually provide some benefits for your body, as long as you consume them in moderation and balance them with other healthy foods. Here are 25 junk foods that are not so bad for you.

1. Popcorn. Popcorn is a whole grain that contains fiber, antioxidants, and phytochemicals that can protect your cells from damage. It is also low in calories and fat, as long as you avoid adding too much butter, salt, or sugar. Popcorn can help you feel full and satisfied and may lower your risk of heart disease and diabetes.
2. Dark chocolate. Dark chocolate is rich in flavonoids, which are plant compounds that have anti-inflammatory, anti-clotting, and blood pressure-lowering effects. Dark chocolate can also improve your mood, brain function, and blood flow. However, dark chocolate still contains sugar and fat, so limit your intake to one or two squares a day.
3. Nuts. Nuts are high in protein, healthy fats, fiber, and minerals, such as magnesium, zinc, and selenium. Nuts can help lower your cholesterol levels, reduce inflammation, and improve your heart health. They can also keep you feeling full and energized for longer. However, nuts are also high in calories, so stick to a handful a day and choose unsalted varieties.
4. Cheese. Cheese is a good source of calcium, protein, phosphorus, and vitamin B12. Calcium is essential for strong bones and teeth, while vitamin B12 is important for nerve function and red blood cell production. Cheese can also help prevent tooth decay by stimulating saliva production and neutralizing acids in the mouth. However, cheese is also high in saturated fat and sodium, so choose low-fat or reduced-sodium options and limit your portion size.
5. Yogurt. Yogurt is a fermented dairy product that contains probiotics, which are beneficial bacteria that can improve your gut health and immune system. Yogurt is also high in protein, calcium, potassium, and vitamin B12. Yogurt can help regulate your appetite, digestion, and blood sugar levels. However, avoid flavored or sweetened yogurts that contain added sugar or artificial ingredients. Opt for plain yogurt and add your own fruit or nuts for flavor.
6. Peanut butter. Peanut butter is made from ground peanuts that contain protein, healthy fats, fiber, and antioxidants. Peanut butter can help lower your risk of heart disease and diabetes by improving your blood lipid profile and insulin sensitivity. Peanut butter can also keep you feeling full and satisfied for longer. However, peanut butter is also high in calories and fat, so limit your intake to one or two tablespoons a day and choose natural or organic varieties that do not contain added sugar or oil.
7. Oatmeal cookies. Oatmeal cookies are made from oats that are high in fiber, beta-glucan, and phytochemicals that can lower your cholesterol levels and blood pressure. Oatmeal cookies can also provide some iron, magnesium, and zinc. However, oatmeal cookies still contain sugar and fat from butter or oil, so eat them sparingly and choose recipes that use whole wheat flour or oat flour instead of refined flour.
8. Granola bars. Granola bars are convenient snacks that can provide some energy, protein, fiber, and vitamins from oats, nuts, seeds, and dried fruits. Granola bars can also help curb your hunger and prevent overeating at meals. However, granola bars can also be high in calories, sugar, and fat from added sweeteners, chocolate chips, or coatings. Look for granola bars that have less than 200 calories, 5 grams of fat, and 10 grams of sugar per serving, and avoid those that contain high-fructose corn syrup or hydrogenated oils.
9. Pizza. Pizza is a popular dish that can be customized with various toppings to suit your preferences. Pizza can provide some protein from cheese and meat, carbohydrates from the crust, and antioxidants from tomato sauce and vegetables. Pizza can also be a good source of calcium, iron, and vitamin C. However, pizza can also be high in calories, fat, sodium, and refined carbs from white flour crusts or processed meats. Choose thin-crust pizza over thick-crust pizza, and opt for vegetable toppings over cheese or meat toppings. Limit your portion size to one or two slices per meal.
10. Ice cream. Ice cream is a frozen dessert that can satisfy your sweet tooth and cool you down on a hot day. Ice cream can provide some calcium, protein, and vitamin A from milk or cream. Ice cream can also improve your mood and reduce stress by stimulating the release of endorphins and serotonin in your brain. However, ice cream is also high in sugar, fat, and calories, so enjoy it in moderation and choose low-fat or sugar-free options when possible.
11. Chips. Chips are crispy snacks that can be made from potatoes, corn, or other vegetables or grains. Chips can provide some fiber, potassium, and vitamin C from the raw ingredients. Chips can also be a good source of whole grains if they are made from whole wheat or corn tortillas. However, chips are also high in fat, sodium, and calories from frying or baking with oil or salt. Choose baked or air-popped chips over fried chips, and limit your intake to one ounce or about 15 chips per serving.
12. Burgers. Burgers are sandwiches that consist of a patty of ground meat or plant-based protein between two buns. Burgers can provide some protein, iron, zinc, and vitamin B12 from the patty. Burgers can also provide some fiber and vitamin A from lettuce, tomato, or onion toppings. However, burgers can also be high in fat, sodium, and calories from cheese, bacon, sauces, or large buns. Choose lean or plant-based patties over fatty or processed ones, and opt for whole wheat or multigrain buns over white buns. Limit your portion size to one burger per meal.
13. Doughnuts. Doughnuts are deep-fried pastries that are often glazed or filled with cream or jam. Doughnuts can provide some energy and carbohydrates from flour and sugar. Doughnuts can also provide some calcium and vitamin D from milk or eggs used in the batter. However, doughnuts are also high in fat, sugar, and calories from frying and glazing. Choose baked or whole wheat doughnuts over fried or glazed ones, and limit your intake to one doughnut per day.
14. Cake. The cake is a baked dessert that is usually made from flour, sugar, eggs, butter, and flavorings. Cake can provide some energy, carbohydrates, and protein from the basic ingredients. Cake can also provide some calcium and vitamin A from milk or cream used in the frosting or filling. However, a cake is also high in fat, sugar, and calories from butter, oil, or frosting. Choose sponge cake or angel food cake over butter cake or pound cake, and opt for fruit-based fillings over cream-based ones. Limit your portion size to one slice per day.
15. Candy. Candy is a sweet treat that is usually made from sugar, corn syrup, gelatin, or chocolate. Candy can provide some energy and carbohydrates from sugar. Candy can also provide some iron and magnesium from chocolate or molasses. However, candy is also high in sugar, fat, and calories from added ingredients or coatings. Choose dark chocolate or hard candy over milk chocolate or chewy candy, and limit your intake to one ounce or about 28 grams per day.