“All in moderation” my parents always used to say. The same comes out of my mouth when I’m coaching my clients now too.

I strongly believe that you can eat more balanced when you don’t give up ALL the junk at once. Now let me clear here, there are certain foods I think are incredibly poor choices and I no longer include in my diet. Then there are some that I have every once in a while. Many people make the assumption that they need to throw all of their favorite foods out the window when they’re trying to lose weight or live healthier. I don’t think it has to be all or nothing. I think it’s about adding in the better foods while balancing out the junk.

Let me put it into perspective for you.

If you decide to run a race, you don’t just put your running shoes on and expect to be able to do well without having trained or warmed up first. You need to prepare for it. It’s the same thing with incorporating better food alternatives into your diet. You gradually increase the quality of your food to alter your taste buds and reduce your cravings. Now of course if you have a medical condition in which you can no longer eat a certain food then that’s a different story but for many it’s not the case and they’re looking to either lose some weight or improve the quality of their food.

To make it long lasting and not just a diet or fad you can start with a few simple steps:

1. Reduce the Food You Have the Most. Take a look at your diet and see what you are eating a lot of. Sugar, white bread, white potatoes, chips, cookies, candy, soda? Look at how much you’ve been eating of that particular food. Are you having it in moderation or are you not able to stop once you start. If it’s the latter then you need to consider that this particular food might need to be eliminated from your diet for a period of time. If it’s not then you may be able to have it in moderation even while you’re gradually moving to a healthier diet or attempting to lose weight. Keep in mind though that junk craves junk. The less you have the more likely you are to not be drawn to it.
2. Up the Healthy. Include more veggies, fruits, lean meats, vegetarian proteins, nuts and seeds in your diet. The more you include real foods the less you’ll be wanting to be eating foods of little quality and substance.
3. Don’t Keep Them In the House. I’ve known people who buy their top offender foods and still keep them in the house for their family because they don’t want to deprive them. This is a set up. You’re buying foods that you’re still drawn to and if you have a busy, stressful day chances are you’re going to fall back on them. Don’t buy them for yourself or your family. Slowly begin by incorporating better real food choices that you know everyone will eat and like. Do yourself a favor and let someone else buy them at the store.

The real secret is to try to crowd out the junk by slowly incorporating better quality foods in your diet. Begin by looking at a healthier alternative of the same food you crave. Consider that it’s a transition and that you can always have some of the foods you so desperately love right now. You can have them but in time you’ll actually want them less and less.

What are ways you can begin eating healthier and transition to a better way of eating? How do you think you can cut some of the junk out of your diet?