If you eat a diet filled with junk food, you put your health in jeopardy. A diet filled with sugary, fatty and greasy foods can put you at a higher risk for health problems including heart disease and type 2 diabetes. Once you make a choice to overcome your junk-food addiction, you have made a decision that will improve your health both now and far into the future.
Step 1
Plan a menu for one week. Flip through cookbooks and find several healthy recipes that focus on fruits, vegetables, lean meats and whole grains. Choose seven nutritious dinner meals to start. Write them down, then make a list of each food item you need to prepare the meals. Add lunches, breakfasts and snacks as you get the hang of planning healthy meals.
Step 2
Go the supermarket and stick to your list. Avoid going down the aisles that carry unhealthy junk food like cookies, candy, potato chips and frozen treats. Read your list often to help you remember what you are at the store to purchase. If you do not bring junk food home, you are less likely to eat it.
Step 3
Prepare your meals according to the recipes you chose. Experiment with different herbs and seasonings to enhance the flavor of your food and motivate you eat more of what you prepare at home.
Step 4
Pack your lunch and snacks from home. Include healthy items that you enjoy, which will help you avoid the vending machine or drive-through when you get hungry. Pack lean meat sandwiches or wraps, fresh fruits and vegetables, soup or leftovers from your healthy dinner the night before. Nuts, seeds, yogurt, fruits, vegetables, air-popped popcorn, whole-grain crackers and low-fat string cheese are all nutritious snack options that can replace the chips, candy and soda found in most vending machines.
Step 5
If you plan to eat at a restaurant, go online ahead of time and find the nutrition information for each of the dishes you often order. Find a few options that are low in calories and fat and that incorporate fruits or vegetables. Skip looking at the menu and order one of the choices you researched online.
Tips and Warnings
- Enlist your family or friends to join you on your quest to make healthy eating choices. Hold each other accountable and offer support as you strive to change your eating habits. Keep a food journal. You are more likely to choose healthy food options if you have a visual reminder of what you have been eating.
- Discuss your diet goals and plans with your doctor, who can give you advice specific to your situation.
Things You'll Need
- Blank paper
- Pen
- Cookbooks
- Reusable lunchbox
References
- "Full Heart Satisfied Belly"; Kathleen S. Hosner, Ph.D., and Linda Frazee; 2004
- "The New American Heart Association Cookbook"; American Heart Association; 2006
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