In this fast paced world it is way too easy to pick up a few unhealthy food habits. They start out as something small and time saving, then, before you know it you’ve fallen into a rut of time saving things that are ultimately going to be detrimental to your health. So what can you do about it?

In this article we’re going to start by having a look at what some of these habits are doing to you both mentally and physically, and then we’ll have a look at a few of the ways you can start to overcome the unhealthy food habits that will ruin, and quite possibly shorten, your life.

Time saving vs. life shortening with unhealthy food habits

If you’re one of the millions of people who have the unenviable job of having to go out to work and then come home and feed the family, you’re bound to have given into the occasional temptation to just get a takeaway. What’s wrong with that? Well, you probably know yourself, there’s quite a bit wrong with that.

Fast foods are generally high in one of the following: salt, fat, starch, or sugar – and a few even manage to tick all of those boxes – and we all know what each of them can do to us. Obesity is become the norm rather than the exception, and health insurance costs have to rise to cover the fact that a growing number of people are just no longer able to care for themselves because of these health problems.

Heart disease, and diabetes are also on the increase, and they can lead to additional health problems. Why has this happened to so many people? They’ve slipped into a ritual of unhealthy food habits.

Sure, a takeaway meal every now and then isn’t going to kill you, and it is going to be an easy and time saving way to end an otherwise stress filled day, but if it suddenly becomes an easy option then you may find that you’re starting to take it more often, and that certainly isn’t a good thing.

The amount of time you save by not cooking is going to be far outweighed by the number of years you could be cutting off of your and your families lives. And this is a habit that is far too easily passed down to the next generation.

TV and food are a bad mix

Ok, I know what you’re thinking, ‘fast food ads on TV are leading to unhealthy food habits’, true, but not the point of this bit. A recent experiment showed that you’re likely to eat as much as 40% more if you watch TV while eating. The signals will often take up to 20 minutes to reach your brain, so, if you aren’t paying attention, and are just stuffing the food in, you’ll be finished long before the brain has a chance to catch up.

One of the main reasons for this is that you’re distracted while having your meal, and if you’re distracted you miss the body’s signals that tell you that you’re full.

Late night eating can ruin your day

You’ve probably heard that eating late at night isn’t good for you, and it’s true. If you eat less than an hour before going to bed you’ll have a far more disturbed sleep. If you don’t sleep well then you can’t perform to full capacity the next day, so, late night eating can ruin your day.

There may be a number of reasons why this is going to result in a disturbed sleep, but the fact that the body is still trying to digest the food while you sleep seems to be the most plausible reason.

What can we do to start banishing these unhealthy food habits?

The first thing to do is to reduce the number of takeaway meals you get. They may seem to be saving you time, but they start to mount up in terms of the toll they take on your health, as well as the health of your bank account.

Believe it or not, fresh and healthy meals don’t take hours to prepare. Some can be done in as little as 15 to 20 minutes and sometimes you may be waiting as long as that in a line in the local takeaway. There are a number of very good books out there that will give you some great meals to try. Take one week, for a starter, and see what happens if you make these meals each night.

Making meals that are high on fibre and protein will not only help to regulate your digestion, they will also help to keep you going between meals. A bowl of porridge will keep you going far longer than a cup of tea and some toast – just go easy on the sugar.

Have you become addicted to salt and sugar?

Most foods already contain a high amount of salt in them, and table salt isn’t the best for you anyway, so, before doing anything else, actually taste your meal before adding more salt. If you think the meal’s still missing a little something, try adding a spice instead. Most spices are far healthier for you, and they tend to make the meal feel a bit more exotic, too.

If you still crave the taste of salt, then you may need to visit your doctor. Often the need for more salt or sugar can be down to a deficiency in your diet, or some other underlying health problems, so get it checked out – it’s always best to be safe than sorry.

Replace your sugar. If you do your own baking, and want to make it a tad healthier, without totally ruining the taste, then try using a sugar alternative. There are many out there, some you can tell aren’t sugar, and other that you can’t, but, if you want and even healthier option then try adding honey instead.

There we have it, some of the unhealthy food habits you can get into, and a couple of the things that you can do about it.

Start by having a go at making a quick and healthy meal as opposed to buying a takeaway. Switch off the TV while you’re eating. Eat at least an hour before going to bed. Have fibre and protein to (quite literally) keep you going during the day. Substitute salts for spices and processed sugar for things like honey.

One last tip: serve a smaller portion size. If you have a large plate with a small portion size your brain will tell you that you aren’t getting enough. If you fill the plate with a large portion size, you’re more likely to eat it all. If you fill a small plate with a regular portion size (about the size of a clenched fist) then you’re more likely to start to feel full at that portion size.

Now get out there and start to break those unhealthy food habits.

Still have questions about your health and fitness? Have a look at better-health-fitness.info