The scientific research indicates that nutritious
foods are essential to good health. On other words, there’s a lot to be said for the old adage, you are what you eat. According to some nutritionists, chefs, and program directors, there are some possible tips to effectively lose bad
food habits without losing your mind.
Modify your eating habits one small step at a time. Experiment slowly and don’t try to eradicate all your less-than-healthy eating habits at once.
Expect to fall off the wagon now and then. At some point, you will succumb to a “forbidden” food. When that happens, don’t just forgive yourself, indulge yourself.
Think clean thoughts. Evaluate what you prepare and eat by asking yourself how ”clean” it is – meaning free of or low in fat, salt, sugar, and additives.
slow down, you eat too fast. A good way to slow down your eating rate is to provide lots of different tastes at every meal. Try serving four or five smaller portions of food as a meal, using more vegetable, fruit, and grain dishes for variety. Serve yourself on four or more small plates, and all that reaching alone should slow down how fast you can handle a fork.
Attention, all those who are desk-bound: you may need to eat bigger lunches. Most
women need to take in 300 to 500 calories midday to ward off hunger and fatigue in late afternoon.
Think small. High-fat munchies such as nuts and cheese can be chopped or grated, and then stored in the freezer. Sprinkle nuts on rice or cereals, cheese in salads or on a slice of whole-grain bread prior to grilling to satisfy snack cravings without tipping the
fat scales.
Play doctor with your food. Whey you’re dining away from home and can’t control the portion size of meat or fish entrees, take your knife and carve off a piece about as big as your palm or as big as a standard-size deck of cards. That’s a three to four ounces portion, or a healthy serving of protein.
It’s okay to play with your food. You have less control over what’s available when you go to a restaurant, so order foods with lots of ‘play potential’.
Make water a part of your life, not a part of your meal. One of the last things you want to do is drink lots of water with your meals, though a little is okay. Too much water can dilute stomach acid and hinder digestive processes. Instead, drink a glass or two between meals, adding up to six or more per day. And, up your intake of foods high in water – fresh fruits and vegetables.
Trick the eye, and the mind and the stomach will follow.
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