Seven tips to avoid junk food
What you eat has an impact on your overall health and weight. Many foods sold in supermarkets are high in sodium, sugar, fat, and calories and can contribute to weight gain and other health problems if consumed in excess or regularly. By comparison, healthy foods, such as fruits, vegetables, fish, whole grains, nuts, legumes and lean meats are low in calories but rich in vitamins and minerals that promote good health. The following seven tips can help you avoid junk food and adhere to a healthy diet.
1) Avoid processed foods
we all know that we should avoid junk food, but sometimes it’s hard to resist. Here are seven tips to help you avoid processed foods and eat healthy First, make your own snacks like roasted vegetables or home-made granola bars with fresh ingredients. Second, opt for a salad instead of fries when eating out at restaurants. Third, read the labels on the foods you buy from the grocery store and be mindful of how much sugar is in the product (remember this includes yogurts!). Fourth, avoid fast food chains which often offer unhealthy options such as double cheeseburgers or french fries loaded with salt. Fifth, try new recipes so that you can enjoy new tastes without compromising your health goals. Sixth, if you feel like having something sweet then opt for healthier desserts such as fruit smoothies or baked apples instead of ice cream or cake.
2) Shop the perimeter of grocery stores
If you want to eat healthy, one of the best things you can do is shop the perimeter of the grocery store. The outer edges are typically where you’ll find the freshest fruits, vegetables, meats, and dairy products. By sticking to the perimeter, you’ll be less likely to fill your cart with processed foods, which are often high in sugar, salt, and unhealthy fats. It’s also a good idea to plan ahead when you go grocery shopping so that your meal planning takes into account what’s on sale at the time. And finally, don’t forget about frozen produce–it can provide a great alternative when fresh produce isn’t available or too expensive.
3) Add more fiber
One way to avoid junk food is to make sure you’re getting enough fiber. Fiber helps fill you up so you’re less likely to crave unhealthy snacks. A recent study also found that increasing fiber intake can help with weight loss. And eating more whole grains (like brown rice, oatmeal, or quinoa) can lower your risk of heart disease, diabetes, and high cholesterol levels.
4) Use a grocery list
a) Plan your meals for the week and make a grocery list accordingly. This will help you avoid buying junk food on a whim.
b)When you’re at the grocery store, stick to the list as much as possible. Only buy what’s on it and resist temptation.
c) Don’t go to the grocery store when you’re hungry. You’re more likely to make unhealthy choices when your stomach is growling.
d) Avoid the junk food aisle altogether if possible. That way you won’t have to be tempted by the chips, candy, or other tempting snacks that line the shelves. 5. Shop with others so they can keep you accountable and encourage healthy decisions. 6. Shop online! That way there are no temptations in sight because all of your groceries are delivered right to your door 7. Order only one day’s worth of groceries instead of ordering all week’s worth at once so that you don’t stock up on junk food items like chips or cookies
5) Stay away from junk food ads
Ads for junk food are everywhere, and they can be hard to resist. But if you want to eat healthy, you need to find ways to avoid them. One way is to simply avoid watching TV or browsing the internet while you’re hungry. Some studies have shown that people who do this consume less junk food. Another strategy is to put your phone in another room so it’s harder to see ads on social media or your phone.
6) Set up some rules for eating out
If you’re trying to avoid junk food, it’s important to set some rules for yourself before you go out to eat. Here are a few suggestions:
- Plan ahead and make sure you have healthy snacks with you so you’re not tempted by unhealthy options.
- When you’re at a restaurant, avoid the bread basket and ask for dressings and sauces on the side.
- Choose lean protein options like grilled chicken or fish, and fill up on vegetables. 4. Skip dessert unless it’s fruit-based or fat-free (and even then, take only one bite).
7) Track your progress
If you’re trying to avoid junk food and eat healthy, it’s important to track your progress. This will help you stay on track and motivated. Here are seven ways to do so:
- Keep a food journal. Write down everything you eat in a day, including the date, time, and place. Also note how you feel before and after eating.
2. Track your weight. Record your weight each week or each month, and see if you can spot any patterns. 3. Take pictures of yourself every week or two weeks. Compare how you look now with photos from when you first started tracking what you were eating. 4. Create a fitness plan for yourself based on what works for your lifestyle and commit to that plan for at least 30 days (but preferably 90).