A balanced diet and routine exercise are the recipe for a healthy lifestyle . Such an approach can help a person maintain a healthy weight and even avoid many illnesses .

People tend to be creatures of habit , and that includes poor dietary habits . Familiar foods and methods of cooking may be holding people back as they pursue their health and fitness goals . According to John Foreyt , Ph . D ., director of the Baylor College of Medicine , people tend to be sceptical about dietary changes because they have grown accustomed to the way they eat or drink - with a fear of the unknown . Reassessing dietary habits and recognizing room for improvement can put people back on the right path .

The following are some poor habits to break or even avoid .

Mindless snacking — People reach for foods for plenty of reasons other than being hungry . Eating can be a respite from boredom or done out of habit . Some people snack while engaging in tasks and may be eating without thinking of how much they are actually consuming

. Some find comfort through food , meaning they reach for snacks when they are angry , sad or even upbeat .

Eating without giving much thought to why and how much you eat can lead to overeating . People also may be consuming well above the recommended amount of certain ingredients , including sodium . The U . S . Food and Drug Administration says the average American consumes about 3,400 mg of sodium a day , which is well above the 2,300 mg per day recommended limit .

Less healthy cooking methods — Even healthy foods may not be as beneficial when people cook them in an unhealthy way . WebMD advises individuals to avoid frying or using added oil on foods when cooking , as grilling , roasting , baking , or poaching help reduce the fat content . However , some people are brought up on foods that are deep-fried and that is

all they know . The Cleveland Clinic says more than two-thirds of heart disease-related deaths worldwide can be linked to food choices . Making healthier decisions is a small step in changing direction .

Large portion sizes — Many people mix up portion and serving definitions as they plan meals . According to the Mayo Clinic , a serving is an exact measure of food , while a portion is the amount put on a plate . Individuals can adhere to serving sizes when eating so they do not consume more calories , sugar and sodium than is healthy . Manufacturers and restaurants could contribute to the problem . Even individually portioned foods frequently contain multiple servings . Restaurants often serve portions that can satisfy two or more diners .

Sugary beverages — It is not just foods that can derail dietary efforts , but beverages as well . Some people may overindulge in sugary beverages that may tip them over recommended calorie counts for the day . A typical 12-ounce can of soda can contain about 150 calories and 40 grams of sugar , says the

Harvard T . H . Chan School of Public Health . The American Heart Association recommends no more than 36 grams of added sugar per day . Replacing

sugary drinks ( including fruit juices ) with water or unsweetened tea can be a big improvement .

Poor dietary habits can compromise efforts

Ron Wingard Photography

There are some poor dietary habits to break or even avoid as you try to be a healthy eater .

to live a long and healthy life . Identifying poor eating habits and making an effort to overcome them can help people get on a healthy track .

Special Olympics gives people with disabilities the confidence they need to succeed on and off the playing field . Join us in changing lives through the joy of sport !