A Surprising Revelation About Half of What You Eat

How much junk food do you eat a day? If you're like the average American, almost 60% of your calories are coming from ultra-processed food loaded with excess sugar, salt, and fat, according to a recent study by Tufts University and the University of Sao Paulo.

While most experts agree that an occasional treat causes little harm in an otherwise balanced diet, these numbers are cause for concern. Large amounts of processed food can lead to weight gain, as well as increased risk for diabetes, heart disease, and other conditions.

Turn your diet around starting today. Follow these guidelines for making smarter choices about what you eat and drink.

Cutting Back on Sugar

1. Switch to water. Soda consumption is declining, but sugary drinks are still the single largest source of calories for the average American. Drink water with a slice of lime or brew a cup of tea.

2. Rethink your coffee. How much sugar are you putting in your coffee? Cut the amount in half each week. After a while, you probably won't even notice the difference.

3. Read your cereal box. A lot of breakfast cereals don't live up to their healthy names. Check the labels for how much added sugar they contain.

4. Serve fruit. You can satisfy your sweet tooth without candy and cookies. Snack on apples and peanut butter. Enjoy figs and cheese for dessert.

5. Plan ahead. It's easier to resist sweets if you're already full. Eat balanced meals, and carry nutritious snacks around with you. Decide in advance which treats you enjoy most so you can save up your sugar calories for a cannoli or an ice cream cone.

6. Go cold turkey. Maybe you want to give up refined sugar entirely. Experts say the cravings pass in about 72 hours, so you'll be in good shape if you can outlast the temporary discomfort.

Eating Fewer Processed Foods

1. Shop the perimeter of the store. The inner aisles of most supermarkets are full of chips, frozen pizzas, and other foods with lots of unhealthy ingredients. Fill your cart with produce and low-fat dairy and meat products instead.

2. Skip diet foods. Beware of low-fat and no-fat versions of junk foods. They often add more sugar and salt to restore the flavor.

3. Learn quick recipes. Fast food and frozen dinners come in handy for busy families, but you can prepare healthy meals just as quickly. Pick up a cookbook or browse online for ideas.

4. Experiment more. If you've been eating instant macaroni and cheese for years, you may not realize all the alternatives available. Sample a wholesome new food each week like quinoa or tempeh.

Eating More Whole Foods

1. Watch portion sizes. The whole foods Americans eat most are meat, fruit, and dairy products. If you're trying to lose weight, ensure you limit your portion sizes of meat to 4 ounces or less, and choose lean cuts of meat and low-fat or no-fat dairy products.

2. Focus on vegetables and fruit. Most produce is high in nutrients and low in calories, so aim for at least 5 servings a day. Eating whole fruit rather than juice will provide more fiber and fewer calories.

3. Be selective. You may be surprised by how processed or unprocessed some foods really are. Shop carefully, and stay informed. For example, frozen edamame typically has far more natural ingredients than frozen soy burgers.

What you eat most of the time has a big impact on your overall health and wellbeing. Make whole foods that are low in sugar the mainstay of your diet.

15 Easy Lunch Tips to Help You Lose Weight

Your lunchtime habits can make or break your weight loss plans. Fast food burgers and fries often contain more calories than you need for the entire day, but there are many simple options that will satisfy your hunger without putting on extra pounds.

Your midday meal can be delicious and nutritious without requiring a lot of money or time. Start with these ideas for using your lunch hour to help you slim down.

Bringing Your Lunch:

1. Prepare the night before. If you spend most mornings rushing around to get everyone ready for school and work, give yourself a head start. Look for recipes you can make before you go to bed, like putting your smoothie ingredients in a blender jar in the refrigerator so you can just hit a button in the morning.

2. Start from scratch. Bringing frozen pizza to work is really just about the same as ordering take out. Switch to whole foods and home cooking.

3. Focus on plants. Try to get at least half your calories from vegetables and fruits.
Enjoy a variety of salads, sandwiches, soups, and other dishes.

4. Master the microwave. Do you yearn for a hot meal? Pack an insulated lunch bag with thermos containers of chili or lasagna you can quickly heat up at noon.

Going Out for Lunch:

1. Seek support. Studies show that we tend to consume more calories at a
restaurant if we’re with companions who indulge too. Invite your coworkers to
make a pact to order lighter dishes.

2. Check the menu. What if the choices are limited to cheesesteak and Buffalo wings? Go online before you visit a new restaurant to ensure they serve grilled fish or pasta with vegetables.

3. Eat soup. Whether you prefer minestrone or clam chowder, you’ll find that most lunch spots offer some kind of soup. Soup helps you to slow down so you may feel full while eating less.

4. Inspect your salad. Some salads turn out to be the most fattening item on the
menu. Go easy on the bacon, cheese, croutons, and creamy dressings.

5. Ask for substitutions. You might enjoy your favorite lunch dishes just as much
with a bit less sugar, fat, and salt. Some restaurants have no substitution
policies, but others will be happy to accommodate you.

6. Bring back leftovers. Serving sizes are often massive. Push half your food to the side of the plate so you can take it home for dinner or lunch tomorrow.

Other Ideas:

1. Stay on schedule. Skipping breakfast or lunch to save calories will probably backfire. You usually wind up so hungry that you raid the vending machine or overeat at your next meal.

2. Eat mindfully. Paying attention to your food encourages you to make healthier choices and enjoy your meals more. Leave your desk for lunch. Sit down someplace where you can relax and forget about the office for a while.

3. Walk around. Prolonged sitting contributes to obesity and back pain. Use your lunch hour to stroll around the block or climb the stairs.

4. Visit the gym. Check out the gyms near your office. Your employer might be able to negotiate a group discount if you and your coworkers want to work out during the day when they’re less busy.

5. Take a class. Similarly, many fitness centers offer group classes at lunchtime designed to get employees back to work on time. An hour of cycling followed by a smoothie may give you more energy for the rest of the afternoon.

Enjoy a light and scrumptious midday meal each day of the week. Healthy lunch habits will help you lose weight and shape up.


Learn more about your health online when you read the rest of our information here about: Clean Eating guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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