The problem with today’s food industry is that it encourages unhealthy eating while making it incredibly difficult to make and stick to healthy decisions. This guide will help you change your food choices for a healthier and happier life.

We will present you with three actionable steps you can take in three weeks to turn your diet around. There is so much information at your disposal, from changing how you think about food to mindfulness¹ about what goes into your body and the power of specific substances in certain foods.

Steps to changing your food choices

1. Week one: Eliminate Modern Food Waste 

First, you must learn to evaluate modern food waste. You must remove from manufactured and chemically treated foods, such as fast, junk, and convenience foods. The reason is that you are likely to eat excessive amounts of these foods, which leads to weight gain.

Using services like Home Chef can be helpful as most of these foods are prepared for you and packaged onsite. The reviews of this service are here to help you understand everything about this company. They can help you get started with healthy food choices ²and eliminate unhealthy ones.

In addition, the food has been engineered to make it incredibly addictive, which gets you hooked on the taste and makes you want to finish a product. The more you eat, the more money they make.

This week, you will avoid these foods and go back to basics. Buy fresh fruits and vegetables that are local, organic, and in season. You should get rid of anything unhealthy from your kitchen if possible.

Then cook your meals from scratch with whole foods that have not been tampered with by man. This can be done by consuming only whole grains³, beans, fruits, and vegetables for the entire week. This is known as the Whole Food Plant-Based diet.

Here are some foods that you can consume.

1.1. Things You Can Eat:

• Produce—Vegetables, Sprouts, Fruits (without added sugar)
• Grains—Brown Rice, Quinoa, Oatmeal, Whole Grains (Eat as much as you want)
• Fats—Olive Oil, Coconut Oil/Milk/Butter/Oil, Nuts & Seeds (1-2 tbsps a day only )
• Proteins—Beans (kidney beans are the best), Lentils (One cup per day only), Tofu, Whole Grains (Vegetables or whole grains on the side, unsweetened almond/coconut yoghurt).

1.2. Foods to Avoid:

Foods with added sugar and artificial ingredients Nonorganic produce Packaged, microwavable, frozen, or fast food (think Mcdonald’s, Pizza Hut, KFC) Processed foods⁴ Soda & Soda alternatives Artificial sweeteners Fried foods

2. Week 2: Mindfulness about What You Put into Your Body

Now that you have gotten rid of your unhealthy foods and only consume whole foods of plant origin, it is time to get mindful about what you eat. The second week is about learning to control your impulses and not just eat or drink anything your heart desires.

The key here is daily check-in when buying or preparing food. Ask yourself if the item you are about to buy or consume is worth it. However, do not obsess over your food choices to avoid developing an unhealthy relationship with it.

1. The mind warps our perception compellingly, which makes us believe that we are hungrier than we are. This has been practised by countless dieters who have used their new ability to choose whatever they want and then restrict themselves again when they eat too many calories or fail to stick with the diet.
2. To change your food choices, you need to learn to think of food as something that fuels your body and is not a source of pleasure.
3. However, nothing comes easy in life, and going through a Whole Food Plant-Based diet is no different. Our brain has a powerful connection to our stomach; it will take some time before you get over the initial cravings.
4. If you sometimes feel like giving up and eating something unhealthy, remember there is always a way to make it feel better. You can walk, drink water, or distract yourself with a book or another activity. Do not succumb to temptation; instead, teach your body that healthy food makes you feel good.
5. You can also reduce the amount of processed food you eat and foods that are not whole grains.

Foods with high starch content, such as potatoes and rice, should also be avoided this week. Instead, you can utilize combinations of vegetables to get your starch fixed. This way, you will get all the other benefits of eating more veggies.

3. Week 3: Learning to Be Mindful and Active

This week, we will learn how to change the things that most people tend to be unconscious about regarding health.

1. This time, we will focus on getting active and healthy. As with food, too much of anything is not suitable for us or good for our bodies. We need busy lives that include moving around and interacting with our surroundings to feel healthy and happy.
2. If you want a healthy life, include movement in your daily routine, whether through yoga, walking, or even gardening.
3. Do not let your mind play tricks on you by thinking that exercising must be impossible if you have a busy work schedule and school. There are hundreds of ways to get in the time you need, even if you only have 30 minutes weekly.
4. You will find that this extra movement will also help you control your food urges and boost your energy levels. Below are some suggestions to help you achieve your goals:

Get a pedometer and start walking 10,000 steps a day (add 5% for every 1,000 over 10K). Get yourself an exercise machine such as a treadmill or an elliptical machine. Work out for 20-30 minutes each day with it.

4. Conclusion

We know it can be hard to reach your goal. That is the reason why so many diets fail.

However, if you keep at it, you can reach your goal. It may take time, but once you do, you will be happy, as will everyone around you!

If you have questions, please contact us using the contact form below, and we will get back to you as soon as possible.

Good luck, and stay strong! The best is yet to come for you!

1. Shapiro, Shauna L., et al. “Mechanisms of mindfulness.” Journal of clinical psychology 62.3 (2006): 373-386. ↩︎
2. Downs, Julie S., George Loewenstein, and Jessica Wisdom. “Strategies for promoting healthier food choices.” American Economic Review 99.2 (2009): 159-164. ↩︎
3. Slavin, Joanne. “Whole grains and human health.” Nutrition research reviews 17.1 (2004): 99-110. ↩︎
4. Monteiro, Carlos A., et al. “Ultra-processed foods: what they are and how to identify them.” Public health nutrition 22.5 (2019): 936-941. ↩︎