Eat Less Junk Food: 10 Steps to Better Snacking Habits - Fit for Freelance

Eat Less Junk Food: 10 Steps to Better Snacking Habits

‚ÄčReggie, how do I eat fewer cookies while watching TV?

Want to eat less junk food?

My blog is inspired by real conversations with clients and friends. I love making ‚Äčhealth tips realistic for people, and bringing you the ones that could make your life easier.

This ‚Äčis an especially important topic in the heat of Girl Scout cookie season (Did you know you can donate without buying, or give cookies as gifts??)

We all have our less healthy habits, even if it's not cookies and TV. It might not work every time, but here's a simple 10-step process to making better choices while snacking!

eat less junk food, freelance wellness

‚ÄčDiscipline is not self-denial; it's ‚Äčaligning your actions with your goals


‚ÄčHow to eat less junk food while watching TV:

  1. Don't buy and have cookies‚Äč  
  2. ‚ÄčAssess whether you want to watch TV- take a moment to reconsider your habits. Are you going to learn something? Do you just want to tune out for a bit? Is it ‚Äčsomething you do to keep up with friends? Is it going to slow down your business progress?
  3. Prepare snacks most likely to satisfy your cravings. Go for foods high in fiber!
    1.  If you like sweet foods, have berries or grapes pre-washed and in an open bowl in the fridge, pre-cut fruit, seasoned cucumbers, or peppers, or pre-made smoothie pops. 
    2. If you prefer salty tastes- peanuts, cashews, pistachios, or Triscuits 
    3. Popcorn is a whole grain that helps you feel satisfied!
  4. ‚ÄčHave a cup of water on the table while watching TV
  5. ‚ÄčAssess your emotions when you're ready to snack- ask yourself aloud if you're hungry. ‚ÄčASK IT OUT LOUD. If you are, consider a healthy snack, or whether it's time to eat a meal, make a salad or sandwich, etc.
  6. Recognize the short term reward of cookies doesn't match your goal to feel great and work better.

If at this point, you really want a cookie:

  1. ‚ÄčSet aside 1-3 cookies, and put the package away. Only eat the cookie once you have returned to your seat. This is crucial- otherwise you may get on a roll, or think, "There are only 7 left, I might as well finish the package."
  2. Savor the cookie. Experience each ‚Äčbite, looking at the cookie while you eat it. Consider muting the tv. Take your time eating it, imagining it is the last cookie you will ever eat.
  3. Wait at least 15 minutes ‚Äčbefore trying to decide if you really want another cookie, if any of the other snacks you have on hand will do. ‚Äč
  4. If you still might want another cookie after 15 minutes and repeating all the previous steps, consider a meal, or counseling.

Read more: SnackNation: 121 Easy & Delicious Healthy Snacks‚Äč

healthy snacks for entrepreneurs

Sweet kettle corn, light olive oil, or a little savory seasoning?

‚ÄčLooking for more tips to feel great and work better? Get the Freelance Wellness Checklist!

About the Author

Reggie Wilson is the founder of Fit for Freelance. He's a certified worksite wellness program manager, certified online trainer etc., but he most wants every entrepreneur to know how to lead the healthy, fulfilling life of their dreams. Read more about him here