Have you ever found yourself munching from a bag of chips while checking emails, when suddenly you realize the bag is empty? This is called mindless eating. When you think about it, we set ourselves up for these events. This means we can prevent them from happening if we are aware of our own pitfalls. Below are some suggestions to help you.
Portion control– The super-sized world we now live in has enabled us to pack the pounds on. It is important to realize that you control what goes in your mouth.
Order the smallest and plainest foods on the menu
Select off the child’s menu
Share an entree with a friend
Buy portion controlled packaging
Be mentally prepared at buffets and potlucks – and Costco
Use smaller plates, cups and bowls
Measure the food you put on your plate for one week
Distractions– Eating amnesia is the act of unconsciously putting food in our mouth while doing other things. Make it a point to sit down and enjoy your meal, slow down and taste the food and feel the texture. Take time to admire the effort put into the preparation and presentation of the food you eat.
Never eat in front of the television, computer or while reading
Never eat in the car
Never eat while on the phone
When you’re eating — particularly when you’re snacking — leave out candy wrappers, peanut shells and other evidence of snacking so that your eyes can warn you about how much you have eaten
Chew gum while preparing dinner or other dangerous times
Eat only while sitting down with food served onto a plate
Availability– In cave man days, man had to work for his meal. Today you can obtain fast food from vending machines, drive through restaurants, and hotel mini-bars. We find food in our office break rooms, gas stations, hair salons, and church functions. Wage a war on the mindless grazing.
Keep dangerous foods out of your house
Fill individual plates at the stove, and leave the leftovers in the kitchen
With snack foods, pour a serving into a bowl rather than eating straight from the bag
Keep food off your desk at work
Keep food off kitchen counters
Make your car a food free zone
Planning- If there is not a healthy choice available, you will reach for what is handy. If you stock your pantry with only healthy, and convenient ingredients you can’t go wrong.
Spend a few minutes listening to relaxing music while cutting up vegetables for the week
Keep fresh fruits, low-fat yogurt, and cottage cheese available for quick snacks on the front of the shelves in the fridge
Keep on hand a good supply of whole grains, dried fruits and nuts, air-popped popcorn, rice cakes low sodium vegetable and bean soups, to incorporate into quick and healthy meals or snacks.
Habits- Highly palatable foods that contain sugar, fat, and salt are very reinforcing because they activate the reward center of the brain. The more you reach for these foods, the stronger the pull. The goal is to change how you view food. You have to take the power out of the food by changing how you feel about it. It’s all about learning new habits to replace the old habits.
Create new memories of enjoying healthy food. What does a juicy strawberry actually taste like?
Eat when your body tells you to instead of what your clock is saying
Eat when you are hungry only. Food cannot fill an emotional hole
Eat slowly.
