How Much Junk Food Can I Have In a Day?

What is a good level of calories to eat of junk food in a day?   Sam M.

Dear Sam,

While many Americans consume nearly 30% of their calories from junk foods, in reality we only have about 10% to spare on foods that provide energy without nutrition.

This means an average person who eats a 2100 calorie diet takes in 700 calories from fried foods, candy bars, danishes and pastries, cakes, cookies and candies, ice cream, soda and similar foods.  It's very easy to see the number climb quickly because these foods are very calorically dense.

Ideally, after you consume the nutrient-dense foods (fruits, vegetables, grains and starches, dairy products, and good sources of protein) you will have 150-250 calories leftover to indulge in a sweet treat.  A small square of chocolate or a half-cup of light ice cream; a small piece of cake or 2 plain cookies will give you the sweet taste you seek without overdoing the fat, sugar, and calories.