The National Center for Health Statistics (NCHS) found out around 34.4 percent of adolescents between the ages of 2-19 eat junk food. Such as an appetizing glazed donut with the sweet, savory taste that lingers after consuming it. Or a heavenly made crispy bacon cheeseburger cooked just right. Or perhaps a bowl of salty popcorn smothered in butter.

Too much unhealthy foods puts people at risk for obesity. These foods may be craving to eat, but the consequences out weigh the temporary happiness. The chances of developing Type 2 Diabetes, sleep apnea, joint problems and other health issues increase.

Many people do not pay attention to what they are unconsciously devouring until they get sick and need medical attention.

This should be a wake-up call for everyone.  

Changing eating the way people eat is critical to happen before it becomes a serious health problem.

Eating healthy means consuming the appropriate amount from each food group: meats, dairy, fruit, vegetables, and grains. It means practicing mindful eating, which is a technique used to help people gain control over their eating habits.

There are seven exercises to do. Honor the food, engage in eating with all six senses, serve in modest amounts, savor small bites and and chew thoroughly, eat slowly and avoid overeating, don’t skip meals, and eat a plant-based diet. Following these seven steps could change anyone’s life drastically.

Many nutritional meals are just ten minutes away. In the long run, eating healthy has several benefits. It is always worth any extra time needed to prepare than reaching for the fat, greasy, and sugary food in the pantry.

There is a misconception that eating unhealthy is cheaper. A fast food meal costs around five to seven dollars, but the cost of cooking at home is around one and a half to three dollars per person. This is mainly because people pay for convenience and someone else’s labor when they go out.

It is a known joke college students live off of ramen noodle soup because it is cheap and quick to make. However, there are many meals that take little to no time to prepare.  The next time a candy bar seems easier to grab, or heating up instant-make-ramen is quicker, think about these wholesome meal ideas that are under ten minutes to make.

For breakfast, lightly toast two slices of whole-grain, fluffy bread. Lightly spread avocado on top, and layer sunny-side up eggs for some protein. To wrap it up sprinkle some Himalayan pink salt, pepper and chia seeds.

Make a turkey wrap for lunch. Spread hummus on one whole-wheat wrap. Continuing on, add turkey, cheese and leafy green baby spinach on top and roll it up.

For dinner, make a bowl of chicken fried rice. Cook some brown rice, and heat up some chicken. Mix them both together and top it off with steamed mixed vegetables.

End the day with some great-tasting dessert. Melt some dark chocolate over the stove, and dip in fresh strawberries for a sweet taste that will make anyone’s taste buds sing.

For the above meals substitute butter and salt by seasoning your food with lemon juice, herbs, and spices instead.

Grocery shopping can sometimes be difficult. People should go food shopping with their stomach full. Another good rule to live by try to pronounce the ingredient, if it is not easy do not buy it.

Also, try to stay away from processed meats. Not only is livestock running on antibiotics, they are pumped with hormones to make them bigger. Most animals in in factory farms receive steroids. When you purchase meat, pay special attention to how the animal was raised.

In addition pay attention to portion sizes, particularly when eating out at restaurants. When looking at the menu. Try ordering off of the kid’s menu, or choose foods that are broiled, grilled, steamed, baked, boiled, sautéed over fried.

Next time you go to grab a handful of potato chips:

Don’t.

Go for a handful of pistachios instead. Eating can be the greatest time and help your health in the long run. After all your well being is on the line, and will thank you later.