by Mike Critelli,
Far more of us know what we have to do to be healthy than actually live healthy lives. Does that mean we lack the strength of will, discipline, or character needed to be healthy?
Fortunately, that is not why we fall short. Professor Wendy Wood of the University of Southern California presented voluminous research in her book Good Habits, Bad Habits, offering a different perspective. People who succeed in living healthier lives focus on incorporating healthy habits—not on mustering more willpower. They organize their lives in ways that make healthy actions easy and automatic.
Ultra-Processed Foods: A Habit to Break
In recent blog posts, we’ve discussed the health risks of food and beverage additives, especially added sugars, sodium, and fats that trigger cravings. The most effective way to address this is by kicking the habit of buying and consuming ultra-processed foods.
To change this habit, keep the following in mind:
Understand your behavior. Replace unhealthy routines with healthy alternatives that are equally convenient, appealing, and affordable.
Focus on one habit at a time. Quick wins build confidence. Trying to change everything at once is often a recipe for failure.
Be prepared for peer pressure. When others notice your change in behavior, have a ready response to end the discomfort and stay on track.
Where Processed Ingredients Sneak In
We often think of ultra-processed foods as packaged snacks like chips. But many items cooked or baked for us—especially at restaurants—are loaded with processed ingredients.
Take pizza: while you could prepare one at home or enjoy an artisan version with fresh ingredients, what you’re more likely to get from a fast-food chain includes:
Refined white flour crust
Pre-shredded cheese with anti-caking agents and preservatives
Commercial sauces high in added sugars and sodium
Processed meats like pepperoni, sausage, or bacon
Additives like emulsifiers, flavor enhancers, and preservatives
Even salads can be deceptive. A Caesar salad made with fresh lettuce, celery, carrots, and radishes may seem healthy—until it’s topped with croutons, ranch dressing, and processed cheese. These additions drastically increase calorie content and introduce ultra-processed ingredients.
Similarly, Americans often top a lean piece of beef with a sauce labeled Bearnaise, which in its traditional French form contains egg yolks, shallots, clarified butter, and white wine vinegar. In the U.S., we’re more likely consuming a sauce made with stabilizers, preservatives, and hydrogenated oils—ingredients designed to make us crave more.
A good place to start reversing these behaviors is by paying closer attention to the toppings and sauces offered at restaurants, particularly fast-food ones.
Small Changes, Big Results
A little vinegar and oil with spicy condiments makes a tasty, healthier alternative to heavy dressings. Lemon juice can replace ranch dressing. Nuts and seeds can take the place of croutons, offering both crunch and flavor without the additives.
These small adjustments can reduce calorie intake by 250–300 calories per meal.
Spices are also helpful substitutes. For example, cinnamon is a great way to flavor fruit or oatmeal without added sugar. I routinely add cinnamon to fruit instead of sugar, and it works well on plain oatmeal too.
The Math Adds Up
These small steps may seem minor, but the math is compelling. If you eat a Caesar salad three times per week and make these changes, you could reduce your calorie intake by 750 calories each week. Over a year, that adds up to a 10-pound weight loss—without changing anything else.
The Takeaway
These small, manageable steps are a great start on the path to healthier living. As we’ll explore in future blog posts, consistently taking small actions like these is surprisingly effective in supporting weight management and improving overall health.