- Do grocery shopping on a weekly basis. Make it a habit to go grocery shopping on the same day each week.
- Plan out a complete grocery list of all the regular foods you eat each week to make sure you do not run out of food and become tempted to go through a drive-thru and indulge in unhealthy foods.
- Eat a wide variety of nutrient-rich foods. The human body needs more than 40 daily nutrients to maintain health and this cannot be achieved by limiting the diet to only junk foods. A daily diet should include a selection of whole grain products, fresh fruits and vegetables, dairy products, meat, fish and poultry.
- Do not starve yourself! Eating a series of six small meals throughout the day rather than three larger ones helps the body maintain consistent blood sugar levels and keeps a person from experiencing a midday crash and crave junk food.
- Maintain a healthy body weight. The right weight for a person depends on many factors such as age, heredity, height and gender. Excess body fat increases the chances of a person developing high blood pressure, diabetes, stroke and other problems. A person who constantly eats a diet of junk food and sugar is more likely to crave the wrong foods and end up gaining more weight.
- Learn how to cook healthily. Join a cooking class, research online recipes and use low-fat or fat-free substitutes for their richer, high-calorie, unhealthy counterparts.
- When dining out avoid fast-food restaurants and all-you-can-eat buffets, both of which can sabotage the diet of a person trying to curb junk food consumption and avoid unhealthy foods.
- Eat regular meals; skipping meals can lead a person to experience ravenous hunger. When hunger is raging, a person may be more tempted to indulge in high-fat snacks and junk food.
- Reduce but do not eliminate certain foods. Everyone has foods they eat for pleasure, but if these foods are completely eliminated from the diet, a person may feel deprived. Nothing ruins a diet faster than a person feeling a sense of deprivation, which can result in them seeking out rich, high-calorie, sugary snacks that are unhealthy.
- Balance dietary choices. When a person is going to indulge or splurge on high-calorie, junk food it is best to select other types of foods that are low in fat, sugar and sodium. If the diet contains a healthy balance with some indulgence, a person is less likely to feel deprived and cheat.
- Eat enough calories, but do not over eat. Maintaining a healthy balance between calories eaten and calories burned can be tricky, but the average daily recommended amount is approximately 2,000 for the average person. Sticking within these parameters helps a person maintain a healthy body weight and avoid becoming obese.
- Drink more water. The human body is composed of 75% water; it is an important part of health. Water helps flush toxins out of the body and many people experiencing dehydration mistake it for hunger. Staying properly hydrated will keep a person from eating when unnecessary and reaching for an unhealthy snack.
- Start moving! Research has shown the healthful benefits that come from incorporating a regular exercise routine. If a person eats junk food out of boredom, replacing boredom with physical activity can stop the vicious cycle.
- Make dietary changes gradually. A person cannot be expected to revamp their whole diet overnight, it is unrealistic. Changing things too quickly can lead a person to relapse and eat out of retaliation and anger. Begin to make small and gradual changes to cut back on junk food consumption and soon enough healthy eating will no longer be a “concept” but rather a lifestyle change.
Making the dietary transition to include healthy foods does not need to leave a person feeling deprived in any way. Allowing a monthly “cheat” day when a person can indulge in junk food is a good idea because it lessens the chances of a person binging and falling back into old destructive eating habits again.
By observing a diet free from unhealthy food choices, sugars, fats and junk food, a person can experience many benefits such as good health, more energy and vitality and an overall better quality of life. A slow incorporation of the above listed tips will allow a person to make better dietary choices and gradually transition into a life free from unhealthy eating habits and all the negative consequences that result.