Whether you're a parent or a child, it can be frustrating to watch your weight and eat healthy while your family is eating fast food on a regular basis. Although your family may not see a problem with their bad eating habits and may not understand why it affects you, it is important to place yourself in a non-stressful food environment. Avoid a dieting meltdown by keeping the communication open with your family. Maybe you'll even be able to keep them away from the junk food once in a while.
Step 1
Cook dinner for the family. If everyone in your family is too busy to cook dinner, taking the initiative yourself and preparing a meal for them to eat can eliminate stress and bring everyone closer together. Make a meal full of lean protein, whole grains, and fruits and vegetables that your family can eat together.
Step 2
Do your own grocery shopping. Planning out your meals ahead of time makes it easier to say no to fast food in the moment. Instead of deciding to eat fast food when you're hungry, fill your fridge with fruits and vegetables to snack on so you're satisfied during the day.
Step 3
Practice portion control. Eat a wide variety of foods and stop eating when you're no longer hungry, even when eating fast food. Eating a Burger King Junior Whopper, for example, as opposed to a Whopper with mayonnaise and cheese, will cut 480 calories from your meal.
Step 4
Make wise choices when faced with fast food. Avoid using dressings or dips that are high in saturated fat and calories. For example, switching from a large Wendy's chili with cheese and sour cream to a small chili will save you 210 calories.
Step 5
Set a good example for your family. Even if your family isn't ready to hand over their unhealthy eating habits entirely, they may follow your lead if you set a good example by eating right and exercising. Keep it up--you may be setting the stage for an entire new generation of healthy eating.
Tips and Warnings
- Burgers and sandwiches at fast-food restaurants usually contain dressing or mayonnaise--you must ask specifically to get it taken off your order.
- Consult your doctor before going on a diet.
Things You'll Need
- Lean protein
- Whole grains
- Fruit
- Vegetables
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