10 bad food habits to give up today

GOT your eyes on a healthy 2014? Follow these commandments and ditch 10 dodgy diet habits immediately.

These women have got the idea.

It's time to kick these food habits to the curb once and for all.

1. Falling for every food fad

Just because you spotted a Kardashian eating it, doesn't mean you have to eat it too. Embracing new foods is great (can you imagine what life was like before quinoa?) but body+soul revolution naturopath Mim Beim says it's also important to question why you're eating a particular food. For example the coconut has become ubiquitous of late but if you're only eating them because a celebrity said it changed their life, then your time is probably better spent trying to find other healthy food options more suitable to you.

2. Eating processed food

These women have got the idea.

It seems a no-brainer but eating something that's come off a factory conveyor belt will never be the same as eating something that's straight from Mother Nature. Basically if your grandma would have trouble recognising it, then ditch it.

3. Thinking of food as a reward

Embrace the concept that food is fuel for your body, it's not a way to reward yourself after a particularly hellish week at work.

Think of it this way, would you look at going to the petrol station and filling up your car as a particularly fun gift to yourself?

"As soon as you think of a food as a reward it changes it," Beim says. "It's much better to think of other ways to treat yourself whether it's a new pair of shoes or patting the cat or having a cup of tea."

4. Not eating at home enough

Embrace your dining room table.

This year it's time to make friends with the kitchen and your dining table. Yes, eating out or ordering takeaway is quick and easy but unfortunately it's not as healthy as cooking at home.

And who says it can't be fun? Nutritionist Lisa Guy says, "Get some healthy cook books and start experimenting in the kitchen."

5 . Overlooking herbs

Herbs are often relegated into the garnish category but enough is enough. The humble herb is actually quite a powerhouse of goodness.

"One thing I think that isn't talked about very much is the value of adding herbs like parsley and chives to food. They're really common herbs but they're really nutrient dense, particularly with minerals," Beim says.

Sprinkle herbs on your salads or even add them to smoothies.

6. Skipping breakfast

Don't just look at it ... eat it.

Do you want to overeat? What about sabotaging your weight loss efforts? No? Then don't skip breakfast.

Guy says, missing the first meal of the day "leads to unbalanced blood sugar levels and increases the likelihood of overeating and making poor food choices throughout the day.

Skipping meals also slows down your metabolism and can lead to weight gain."

7. Making dramatic changes too quickly

"Trying to change too many things in your diet all at once can be overwhelming for some people so aiming to change a couple of things each week in your diet can be a better way to go," says Guy.

If you're clueless to all things healthy eating, why not consider getting some help such as seeing a dietitian or signing up for an online program such as body+soul revolution which will give you a weekly meal plan plus recipes and even a grocery list to help make healthy eating as easy as can be.

8. Being overly strict

There's a point at which your discipline becomes obsession.

A lot of people out there don't feel good about the way they eat and only feel good if it's a really strict day. Stop thinking of it being a "good" or "bad" food day.

Aim to eat reasonably well and stop beating yourself up if you succumbed to a piece of birthday cake in the office.

"You don't have to eat like a saint to feel good about yourself," says Beim. "Just forgive yourself and say 'oops, that's okay I'm back on it now'. Be kind to yourself."

9. Drinking fruit out of a bottle

Fruit juice is marketed as healthy but you're really just drinking liquefied fruit minus any of the good stuff.

"Fruit juice has had all of its fibre removed and is loaded with fructose so it sends your blood sugar levels soaring. And if it is heat treated it destroys vital nutrients like vitamin C and antioxidants," says Guy.

If you want fruit, it's better to eat it than sip it.

10. Eating too quickly

It's amazing how many people treat eating as some kind of Usain Bolt-esque sprint to the finish line. Slow. Down.

Aim to chew each mouthful of food at least 10 times. According to Beim, doing this will also help you to avoid overeating. "If you chew that much the satiety mechanism will kick in. The chewing sends the signal that food is on its way," she says.

If you've declared this the year you'll start eating better then why not make it easier? body+soul revolution is an online health and fitness program that will give you detailed meal plans and even a shopping list to take with you to the supermarket each week. Sign up today and make healthy eating a no-brainer.