Be strong.

Choose the best food for you.

There are plenty of ideas about what is "good" and "bad" food these days. Why not just eat food you can make yourself? It's a step in the right direction. You're not going to put a lot of effort into making stuff you won't eat, and a lot of foods that are less nutritious are complicated, or are foods we typically buy in boxes or plastic. Homemade isn't hard. And you have the most say over it. You're the boss of this food.

Why lunch? First, it's a meal where you can decide what to eat on your own. You don't have to worry about what your partner or your kids want. In fact, you probably have more control over your lunch than a lot of other things in life.  Also, breakfast time is hectic. You're tired or running late. It's just not the place to start. Finally, how you feel at lunch can tell you something about your other meals. If you're starving by lunchtime, you probably need a different breakfast. If you're starving at dinnertime, you probably need different food at lunch.

And it's just lunch. You can do this. Here's how.

#1: Weekdays only.

This isn't something you have to do every single day of your life forever. Just weekdays.

#2: Make it yourself.

Really. You need to make your own lunch. From scratch.

It's not that hard, and you don't even have to cook. Just get organized and pick out some good food. You can shop for your lunch in 30 minutes or less. You can make your lunches for the week in 30 minutes or less.

What are the rules? Do you need to bake your own bread or make your own mayonnaise? Not necessarily. But do you know what's IN mayonnaise?  You should if you're going to eat it. And it's actually not that hard to make. Try it sometime.

You can eat anything you want for lunch. ANYTHING. As long as you make it yourself.

#3: Include two vegetables.

You can check "eat more vegetables" off your list when you make your own lunch.

"What about French fries? Potatoes are vegetables."

Yes, they are. Eat as many French fries as you want as long as you make them yourself for lunch--starting with actual potatoes.

#4: Wheat just once a day.

Try to eat wheat at only one meal. Why? Not because wheat is the enemy, but because this is an easy trick to limit the refined foods you eat. For example, eat a sandwich at lunch, but choose something other than spaghetti or pizza for dinner. Eat an English muffin for breakfast, but then don't have a hamburger for lunch.

Just try it.

Every lunch break, eat for 15 minutes.

When it’s time for lunch, start a timer or check the clock, then eat. Make your food last for 15 minutes. Chew it, taste it, and enjoy this meal you made for yourself.

Why does this matter? Slowing down just a little does two things: it clears your head, and it gives your body time to realize it’s being fed. Chewing your food better means you’re more likely to digest it better and your body can use its energy for other things. If you slow down, you're also more likely to notice if you’re starving, or if your lunch fills you up, which tells you to eat less—or more—food the next day.