12-Step Program to Eating Healthier

Leo Babauta put together a great post on his 12-step program to eating healthier. I’ve tweaked his list a little bit and I think everyone will gain!

The rules:

1. Apply these changes, one at a time, until you get used to them. You don’t need to apply them in order.
2. Focus as much energy as possible on each change for at least a couple weeks. Don’t deviate if you can. Don’t worry, you’ll get used to it.
3. If it seems too difficult, make a smaller step instead. For example, instead of cutting out sweets, just cut out cakes and donuts. Smaller steps make things much easier.
4. Always replace bad food with healthy food that you enjoy.

The 12-step program:

1. Eat fruits for snacks. If you snack on junk food during the day, have some fruits by your side at all times. When you’re feeling hungry for a snack, eat a fruit. One of those bags of small apples is a handy thing – you can’t go wrong with apples.
2. Drink water instead of soda or fruit juice. Soda and fruit juices are high in sugar and should be enjoyed in moderation.
3. Eat whole grain bread. If you eat white bread or bagels or whatever, replace them with whole-grain versions. Be sure to look at the ingredients – it shouldn’t say enriched wheat flour, but whole grain. Also try to avoid breads with high-fructose corn syrup (actually, avoid that ingredient in anything).
4. Add fresh veggies to dinner. If you don’t already, have some steamed greens with dinner. Cut out a less healthy side dish if you usually eat something else.
5. Cut out red meat. You can still eat poultry and seafood for now. You can later cut those out too if you want.
6. Make your own food instead of ordering out. Leo use\d the example of making your own pizza with regular store bought ingredients but you can take this much further. You can easily make your own Pad Thai, seafood linguine or potato fries. You get to cut back on the oil, salt and preserved meats while doing your wallet good.
7. Nuts instead of chips. If you normally snack on chips, try unsalted peanuts or raw almonds. Almonds have been known for some great health benefits.
8. Soymilk instead of whole milk. You get used to it after awhile, like all the changes on this list, but if soymilk is a problem at least drink 1% milk. I drink skim milk which has less than 1%, the lower you go the better.
9. Whole grain cereal. If you eat sugary cereal, try a whole-grain cereal instead.
10. Berries instead of candy. Yogurt covered cranberries are much healthier than Jelly Beans!
11. Scrambled tofu instead of fried eggs for a change.
12. Try some great veggie dinners. Mix in more vegetables than meat if you’re not a fan of all salad meals, which can be great for lunches.

Tags: habits, healthy eating, zen habits