You are craving a nice juicy hamburger or maybe some pizza with ham and salami, but since you are trying to eat healthy food, opt instead for a salad with low-fat dressing.

But afterwards, you're still craving that burger. How can this be, you wonder despairingly. You've been doing everything right, haven't you?

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Actually, no - you haven't.

In order to understand the issue properly, we need to examine what junk food actually is.

Traditionally, it is defined as foods that taste good, are high in calories, salt or sugar and have little nutritional value. Many people mistakenly assume that to achieve their goal of healthy eating, they need only to cut out fat, sugar and salt from their diet.

Don't cut out the taste. But Karen Protheroe, registered dietician and author of the Lean Aubergine and Skinny Snacks, says cutting out fat especially, will take away the palatability of food. Protheroe advises those watching the scales to rather cut down on either sugar or fat or salt, but not all three together.

We need fat and salt. To complicate matters more, many people don't realize that we need fat in our diet, to absorb fat-soluble vitamins. According to the Institute of Food Science & Technology, we also need about 1g of salt a day. However, it is estimated that most people absorb up to 10g, which is extremely unhealthy.

Moderation is the key. Dieticians agree that all food, including junk food, can form part of a healthy diet, but in moderation. Sweets like jelly tots, wine gums and marshmallows have traditionally been labeled as junk food, but as they contain no fat, are not fattening snacks at all and can be a part of a healthy diet.

Other healthy snacks include nuts, fruit and homemade popcorn. When it comes to main meals, it is advisable to cook with olive oil and to avoid saturated fats found in animal products like red meat, cheese and all fried and processed foods.

Have that burger.Feel like a burger and chips? Have the burger, says Protheroe, but don't take the chips too as the fat content in such a meal would be too high. Ask for a tomato-based sauce instead of a creamier one.

Feel like pizza? Go for it - but ask for less cheese and rather go for low-fat toppings like avocado and mushroom instead of salami or bacon. Harder cheeses tend to have more fat, so choose mozzarella instead of pecorino or cheddar.

The key to a healthy diet is moderation - so it seems we may be able to have our hamburger and eat it - all part of a healthy diet!

(Andrea Botha)

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