Let’s face it, junk food is everywhere. From cheeky meal deals to midnight Uber Eats scrolls, we’re surrounded by quick, comforting options that are hard to resist. And in 2025, ultra-processed foods are still a major part of most UK diets.
But more of us are rethinking what we eat. A recent survey by Mintel found that 47% of Brits say a tax on unhealthy food would make them cut back, with 54% of 16–34 year olds saying it would influence their habits. The shift is happening, but it’s still not easy to undo years of fast food cravings, biscuit breaks, and fizzy drink fixes.
So, how do you break up with junk food without making yourself miserable?
Here are 5 realistic ways to start eating better this year, without falling into the “all or nothing” trap.
Start slowly and ditch the guilt. If your instinct is to cut everything out at once… pause. Going cold turkey sounds productive, but it often backfires. Instead, make small swaps each week, like switching crisps for popcorn or takeaway pizza for a homemade flatbread. Gradual changes are more sustainable and don’t shock your system. You’ll also avoid withdrawal symptoms like fatigue, headaches or irritability.
🎯 Progress over perfection wins every time.
Stabilise your blood sugar to crush cravings. One reason junk food feels so addictive? The quick sugar spike. But those highs come with crashes, and your body learns to chase the cycle. To reduce cravings:
🍳Eat regular meals (don’t skip breakfast!)
🍗Prioritise protein, fibre and healthy fats
🥚Keep healthy snacks on hand like boiled eggs, mixed nuts, or fruit and nut butter
Balanced blood sugar = fewer cravings and more energy.
Hack your cravings with smarter swaps. Love something salty? Miss that sweet hit? You don’t have to go without, just find versions that nourish instead of spike.
Try this:
🍫 Craving chocolate? Try dark chocolate (85%) with a few almonds
🥔 Want chips? Try air-fried potatoes with olive oil and sea salt
🍬 Sugar craving? Frozen berries, dates, or Greek yoghurt with honey
🍔 Missing takeaway? Build your own with lean protein, sweet potato wedges, and avocado
Eventually, your taste buds will recalibrate.
Avoid stress. Let’s be real, most of us don’t eat junk food because we’re hungry. We eat it because we’re stressed, bored, anxious, or overstimulated. The dopamine hit helps us cope.
But there are healthier ways to soothe yourself that don’t lead to regret:
🧘 Try 5 minutes of deep breathing
📲 Use meditation apps like Headspace or Balance
📓 Journal instead of snacking
👟 Walk it out, even around the block
Your nervous system will thank you.
Work it off. Exercise doesn’t just burn calories, it reduces cravings, boosts dopamine, and helps your brain rewire away from comfort food habits. Don’t overthink it. You don’t need the gym. Just aim to move every day:
🚶🏻♀️15-minute walk before lunch
🧘🏻♂️Yoga or stretch video on YouTube
💃🏻Dance in your kitchen like no one’s watching
🏋🏻♀️Do 10 squats after every bathroom break
What else did the survey say?
The Mintel survey also unearthed a few other interesting findings about our attitudes to junk food, including the following:
• 56% of Brits say they’d cut down on junk foods if there were tighter restrictions on advertising them
• 52% actively look for foods with low amounts of sugar
• 45% of people search for foods that are low in fat
• More than six in 10 adults say they try to eat healthily all or most of the time
Final thought: You can still enjoy food without the crash
Cutting junk food isn’t about restriction, it’s about freedom. More energy. Better mood. Fewer sugar crashes. Clearer skin. Deeper sleep. Start with one habit. One swap. One win.
And if you’re building a healthier lifestyle this year, pair it with personalised nutrition. Everly’s vitamin quiz helps you find what your body’s missing, so you’re not just removing the junk, you’re adding what you need.
Tags: diet
