We are more and more prisoners of the hectic pace of life today and it is no wonder that for so many people around the world junk food is a major part of the daily diet. For us it is really normal to visit a fast food restaurant, a minimarket, a vending machine, a bar or a grocery store and have quick snacks prepared with industrially processed foods. Research shows, however, that diets based on these types of foods, called junk foods, increase the risk of gaining weight, diabetes and hypertension, and are related to other health risks. By working a little and planning, you could cut down on junk food and eat healthier.
Steps
Part 1 of 2: Defeating the Craving for Junk Foods
Step 1. Keep a food diary
Taking note of what you eat for a few days can help you find out why you focus on junk foods instead of healthier ones. Write down the times, quantity and quality of your food consumption and the reasons. Consider the following reasons that can guide your daily choices:
- Do you stop at a fast food restaurant for a quick bite while running around your schedule because it's convenient?
- Choose to grab your afternoon snack from a vending machine because you haven't brought something healthier with you?
- Do you have so little time after a long day at work that eating frozen food is your only chance?
Step 2. Write a list of your favorite junk foods
Being able to find out which ones are at the top of the list will help you organize yourself to reduce the amounts in your diet. You can be able to plan better health choices and better manage your desires by knowing what you want most.
- Go to the kitchen and work hard to eliminate most of those foods. You can reduce temptation if you don't keep them at home. Instead, keep some of your favorites on hand and fill the house with healthy foods and snacks.
- Don't forget to do the same thing at work.
Step 3. Manage stress and emotions
Many times the craving for junk foods is felt more when you are down or when you are feeling tired, depressed, angry or stressed. It is a normal response to seek consolation in food under these circumstances. Being able to manage emotions or anxiety without them can help improve health and reduce much of what we consume.
- Keeping a diary can help you understand which emotions trigger the uncontrollable craving for certain foods. To find out, ask yourself: Am I bored? Has there been any event that has triggered emotions and led to seek consolation in food? Was it an unusually stressful day? Do you eat junk foods out of habit or when you are in company?
- If you think you can not overdo it, serve yourself a portion of what you prefer. But take note of why you want to, to know how to behave in the future.
- Also, try to find other activities that help you relax, calm down, or clear yourself up. Try reading a good book or magazine, taking a walk outdoors, listening to your favorite tunes, or playing a fun board game.
Step 4. Change the routine
Many times we stop for a favorite meal or snack out of habit. We take a quick break from work and head to the vending machine for an afternoon treat, or we work late and stop at a fast food restaurant for a quick meal. Being able to change these habits can also help change what you eat.
Think about what causes you to search for junk food on a recurring basis. Is there any other activity you can do as an alternative? For example, if you need a little break from work in the afternoon, you could go out for a quick walk instead of rushing to the gas station
Step 5. Make a healthy trade
If your favorite junk food isn't the best for health, try to curb the craving by replacing it with something healthier.
- For example, if you need something sweet, try fruit accompanied by vanilla yogurt, a dark chocolate bar or sugar-free pudding.
- If you need something salty, try raw vegetables and hummus, a hard-boiled egg with a sprinkle of salt, or a stick of celery with peanut butter.
Part 2 of 2: Prepare Healthier Meals
Step 1. Plan your meals
If you want to review your diet and reduce the amount of junk foods you consume each day, writing a meal plan might help.
- Collect notes or tips to cover the whole week. Include breakfast, lunch, dinner and all snacks. Ideally, meals should satisfy you so that there is no room for temptation; better then that they are 6 small ones for the whole day rather than 3 large ones.
- Be realistic. Cooking at home every day may not be the best choice for you. It may be fine if you include some to eat out or on the go or where processed foods are fairly reliable.
- Also make a note of which meals you can prepare in advance. For example, if your evenings are busy, it might be good advice to have dinner ready for when you get home.
- Prepare meals on the weekend and put them in the freezer. So they are ready to be eaten or cooked in a slow cooker electric pot.
Step 2. Go shopping regularly
One of the most effective ways to reduce junk food is to keep healthier, less processed foods in the pantry. You will be less likely to transgress if you don't find snacks around the house to avoid.
- The fruit and vegetable markets offer a good choice of fresh seasonal products grown at zero kilometer.
- Try not to go beyond the perimeter of the grocery department. Most unprocessed foods are found outdoors: fruits, vegetables, fish, meats, meats, dairy products, and eggs.
- Stay out of the usually central wards that contain junk food snacks. Browse sideways that sell healthier foods, such as canned beans and vegetables, tuna, nuts, and whole grains.
- Avoid shopping when you are hungry. When you're hungry, it's hard not to fall into temptation. Under these circumstances, foods that we would usually have avoided become a much more tempting lure and it is painful to steer clear of them.
- Make a shopping list and take it to the store. Avoid deviating from what is written in the list.
Step 3. Prepare and cook healthy meals
Cooking at home allows you to control exactly what goes into the diet. You can keep tabs on the amount of added fat, sugar, or salt in what you eat.
- You can also make sure your diet includes foods from each food group so your diet is well balanced. Try to make a goal of including foods from each group most days: grains, proteins, fruits, vegetables, and dairy products. This way you can meet all your daily nutritional needs.
- Browse cooking books, magazines, or websites to find new recipes that can motivate you to cook at home.
- If you need some ready-made meals, cook them on weekends or in your spare time. You can store them in the refrigerator if you plan to consume them within a week. Instead, store individual portions in a freezer container and keep them there as long as you want, if you intend to make large quantities or if you need to stock for more than a week.
Step 4. Prepare healthy snacks
Having them on hand should help you stay away from vending machines and other junk foods. Pack snacks to take with you to work and also keep a supply of healthful foods at home.
- To make snacks more substantial, include lean protein, a food that contains a lot of fiber and healthy fats. Examples include: Greek yogurt with fruit and nuts; peanut butter and apple slices; a homemade "protein ration" with nuts, cheese and dried fruit; hummus with whole wheat crackers and raw carrots.
- If you can, fill your office fridge or desk with healthy snack packs. At your desk, you can keep bags of peanuts, long-life fruits (like apples), packs of whole-grain crackers, packets of peanut butter, or protein bars. If you have access to a refrigerator, you can keep: portions of packaged cheese, yogurt or hummus.
Step 5. Make more rational choices at the restaurant
When you're very busy, you often can't avoid eating out or eating something very transformed. While occasionally resorting to your favorite junk food may be okay once in a while, be prepared to make more rational or healthier choices if you frequently have to stop for a quick meal or snack.
- Many restaurants, especially those organized into chains, provide nutritional information that you can search and verify online.
- Junk foods or processed foods typically have more calories, a higher percentage of fat, and may contain a lot of sodium. Avoid these products and try to choose foods that contain fruits, lean proteins and vegetables.
- If you go to a fast food restaurant, try to order a salad (with separate dressing), grilled chicken sandwich and chicken or fish nuggets, soup or fruit, and a yogurt parfait.
- If you stop by a convenience store, grab a serving of low-fat cheese, a bowl of fruit salad, a protein bar, or hard-boiled eggs.
- In general, try to choose foods that aren't fried, breaded, or high in added sugar.
Step 6. Eat your favorite foods in moderation
A normal eating pattern and regimen also includes your favorite foods. Remember that completely eliminating them is unnecessary and may not be realistic. Include a small portion in moderation.
- You will need to determine what "moderation" means to you. It could mean having dessert twice a week or going to a happy hour with friends once a week. Decide what is sound and reasonable for your specific case.
- Be aware that multiple transgressions can add up. If you are indulging in the foods you adore on several occasions each week, this could lead to weight gain.
- Avoid extreme eating behaviors. Reducing the amount of junk food you consume certainly helps improve your overall health, but you don't necessarily have to cut out your favorite foods entirely. Extreme behaviors could lead you to overeat along the way.
Advice
- Plan to make gradual dietary changes if you are having difficulty. Start with small changes. Eliminate an unhealthy choice and replace it with one that is more respectful of health. Wait a week to get used to it, then make another choice. Continue this process until you achieve what you consider a satisfying change.
- Don't let frustration lead you to give up. Wait a little longer to make healthy dietary changes if they prove a little more difficult than expected. Better to start slowly than never start. Just make sure you keep going along the path.
- Remember that it's okay to eat junk food from time to time. Just make sure you do it in moderation.
