5 Strategies for Winning the Battle Against Unhealthy Food Choices

Dear Fitness Coach,

Although I work out Monday through Friday, I’m worried that my diet is letting me down. I am trying to be healthy, but I need advice about what foods are healthy to eat. Hoping you can help me out….

Nancy

Dear Nancy,

Looks like you are on the right course by working out at least 3 days a week. But you are right to be concerned with eating healthy: You don’t want to undo all the good you are doing with exercise by fueling your body with highly processed junk-food or fast-food choices. Here are some useful tips that will make it much easier for you to start eating healthy:

1. Cut down eating out so that it’s for special occasions only. Not only will you save money, but studies show that people who eat out often tend to be more overweight than their eat-at-home counterparts. It’s also much harder to make healthy meal choices when the menu boasts fried chicken with onion rings or BBQ ribs with fries!
2. When you grocery shop, follow the 80/20 rule:  80% of your groceries should come from the perimeter of the supermarket (produce, low-fat dairy and lean meat or fish) and 20% from the aisles (multigrain breads and cereals).
3. Educate yourself and learn what to look for when reading food labels: calories, fat and protein grams, sugar and sodium.
4. Do not drink your calories: soda, juice and even so-called sports drinks are loaded with sugar. Choose calorie-free seltzer, flavored water or unsweetened ice tea instead.
5. Plan out your meals: If you don’t, you will be tempted by unhealthy fast food or convenience food choices. By having the right items on hand at mealtime, it will be much easier to make healthy meals. This also means preparing snacks and lunch and bringing it with you to work.