Dr. Oz's 99-second Healthy Eating Plan

Setting lifelong goals, like getting healthier and losing weight, can sometimes feel a bit daunting. However, take a deep breath and remember – the actions you need to take on a daily basis can most likely be boiled down into a few simple, easy-to-remember steps. Dr. Oz’s 99-Second Healthy Eating Plan reminds you of the fundamentals so that you don’t get derailed from your commitment to living right. 

Trash the nasty aging food

This is the food that will age you – whether it’s stashed in your fridge, pantry, car, desk drawer or purse. Toss any foods containing any of the following as the first 4 ingredients on the label:

• Saturated fats – any fat that comes from 4-legged animals, or palm and coconut oil


• Hydrogenated fat (trans fat) – primary omega-6 fat found in corn oil and soybean oil


• Simple sugars – those ending in –ose, like sucrose, glucose, maltose, and fructose, or sugar alcohols that end in –ol, and syrups


• Any non-whole grain – such as bleached or enriched flour


• Anything with 4 or more grams of sugars per serving

Shop for healthy foods

Do your best to avoid the ingredients above! In general, the more closely your food resembles a fruit or veggie, the better.

Make your eating plan automatic

Train yourself to make good-for-you menu choices. In just 2 weeks you’ll reprogram your body so you will be in charge of what you’re eating.

Keep in mind:

Eat 3 main meals plus snacks so you’re never hungry.

Eat the same things for breakfast and lunch almost every day. Yes, every day. People who minimize food choices lose more weight.