Hey there, health advocates! Everfound yourself ordering or eating junk food you didn't intend to? Iknow I have. Just the other day, I was sitting in a movie theater, minding myown business, waiting for my movie to start. I had decided to skip out on movie snacksbecause I had dinner plans afterwards. But then the ads started. You know the one,the Coca-Cola ad where the soda flowing like a beautiful fizzy waterfall over a glass ofclinking ice. It's like a spell was cast on me. And if that wasn't enough, then they showcasedbuttery popcorn and chocolatey snacks. It was a cinematic ambush, and I'm afraid to say Iwas powerless against it. Before I knew it, I found myself forking over mymoney at the concession stand.
This story is all too familiar, and it raisesan important question. In a world where junk food tempts us at every corner, how do we keepourselves on a healthier track in the long run? Fear not, health advocates! After today's lesson,you'll walk away with some helpful strategies for building healthier nutrition habits overtime. Are you ready? Let's get into it! Junk food is food that is typically high incalories and low in nutritional value. Think lots of fat, carbs, salt, and sugar, and not muchelse. Snacks like potato chips, candy bars, soda, and so on. This stuff can be found everywhere,from movie theaters to restaurants to sporting events, concerts, fairs, you name it! Evenwhen we feel safe at home on a cozy couch, advertisements sneak onto our screen,subtly influencing our snack choices.
In this kind of environment,making healthy choices can seem like a constant uphill battle,but it doesn't have to be this way. The secret lies in understanding how ournutritional choices are influenced by our habits. Remember, habits are actions werepeat regularly and are triggered by cues in our environment. Cues for junk food existeverywhere: in our homes, on our TVs and phones, and of course, in the places we visit. At themovie theater, when I smell buttery popcorn, that's a cue. It makes me want popcorn. WhenI see the fizzy Coca-Cola on the screen, that's also a cue. It makes me want asoda. And when I hear someone opening a pack of candy one row over — yep,also a cue — it makes me want candy.
Understanding how these cues for junk foodwork is the first vital step in creating healthier long-term nutritional outcomes.Take a moment to think about your own cues you experience. for junk food on a dailyor weekly basis. Do you always reach for a sugary drink in the morning or maybeorder the same fried food when eating out? Does stress lead you to a candy bar?Jot down your cues in your guided notes. For me, a big struggle is obviouslythe movie theater. So how can I set myself up for healthier choices next time? Remember, the best way to break or avoid a habitis to minimize the cue. I could simply stop going to the movie theater, but I like movies. So whatif next time I have dinner plans after a movie,.
I simply arrive at the theater rightbefore the movie starts? No ads and no time to buy snacks makes it a loteasier for me to avoid temptation. If I don't have dinner plans after andI'm still trying to avoid the snacks, I could eat before the movie, which willmake the junk food less appealing. Or if my goal is to simply limit the amount ofjunk food instead of avoiding it entirely, maybe I could just bring enough cash for one snackso I can enjoy a treat without going overboard. The nice thing about building habits isthat you can create specific strategies for your own unique goals and needs. Iwant you to think about one of your own cues for junk food. How can you changeyour environment or actions to minimize.
The impact of the cue? Pause the video andwrite your thoughts in your guided notes. What did you come up with? Maybe if you'regoing out to a restaurant, you could check the menu beforehand and plan an order thataligns with your health goals. Or at home, you could keep fresh fruit on hand for whenyou're craving something sweet. Sometimes simply hiding unhealthy snacks in hard-to-reachplaces can help by reducing visual cues throughout the day. Try different strategiesto see which ones are the most effective. Of course, there are stillgoing to be times when you find yourself ordering some friesor eating a whole bag of popcorn, and that's okay! It's not something tofeel guilty about. The key is balance.
We want to make sure we're eating lots ofhealthier foods on a regular basis to even the scales. The best places to add these healthierfoods? Our regular meals. Think about it. In which situations is it easiest to turn to junkfood? Probably any time you have less control, like when you're stressed out after a badday or when you're on the move in places like movie theaters or sporting events. Theseare times when convenience is most important or even a necessity. We can reduce temptationin these situations by minimizing cues, but we can't always avoid junk food. So instead, let'szero in on what we have the most control over. For example, what do you have forbreakfast most days? Is it sugary cereal, or is it a healthier choice? What about lunch? Isit usually a frozen burrito packed with salt and.
Saturated fat, or does it consistently delivera nutritional win every day? As a regular snack, do you reach for salty chips, or do you opt forfruit, a vegetable, or nuts instead? These regular meals and snacks are golden opportunities toadd as much nutritional value as possible. If you shop for your own groceries, shop withthese regular meals and snacks in mind. If not, advocate for healthier options when possible. Usethese meals to load up on valuable nutrients like protein, fiber, healthy fats, vitamins, andminerals while minimizing the junk. That way, when life happens, and we inevitably doeat unhealthy food, it's no big deal. That once-a-week fast food run? No sweat.That pint of ice cream you keep stashed in the freezer each week? Not a problem. Thefried food ordered at a restaurant outing.
With friends? Accounted for. You can affordthat salt or that sugar or that saturated fat because your regular meals allowspace for it, at least in moderation. You don't have to relentlessly track yourcalories or your essential nutrients to build healthier long-term nutrition habits. Instead,focus on making your consistent meals and snacks as nutritious as you can while minimizingoutside temptations for junk food. And of course, treat yourself occasionally. By planningahead and being proactive with your choices, you can stay on top of your nutritionalneeds and eat the things you enjoy. In our next lesson, we'll examinehow our nutritional habits can impact our long-term health. Untilthen, I'm Caroline, and remember,.
Prioritizing your health isa choice you make every day, and it's worth it. So keep building that healthylifestyle, take care, and I'll see you next time!