Healthy Eating Guidelines -
How To Eat
Before we even get into WHAT we eat, let’s look at some healthy eating guidelines regarding HOW we eat.
That’s right, HOW we eat.
Can you remember a time when you were eating a bag of popcorn and watching a really good movie?
You start eating, and the next thing you know, your fingers are scraping the bottom of that popcorn tub. You just ate all the popcorn without even thinking about it!
Here’s another example. You go to a restaurant, get a massive portion that is probably way more
than you need, and before you know
it, you’ve cleaned your plate.
Little instances like these add up. One pound here, two pounds there.
Over several years, you’ve gained 10, 20, 30 pounds!
Take Your Time, One Bite At A Time
This seems pretty obvious.
How else can you eat? Can you take two bites at once?
Don’t bother me. I’m eating.
image by tambako
I struggle with this one myself.
When I am hungry and a plate of delicious food is simmering right under my nose, my eyes get that predatory glazed over look, and saliva starts dripping from my exposed canines like a wild beast! That’s what the people I am eating with tell me, at least.
If I’m not paying attention, the next thing I know, I’ve ‘wolfed’ down a whole plate of food without realizing it!
Maybe you can relate?
The point is to move from mindless CONSUMPTION of food to actually appreciating each bite. Putting down your fork and completely experiencing the food: the aroma, the taste, and the texture.
Taking the time to enjoy your food can also reduce your waistline. It takes up to 20 minutes for your brain to recognize that you are full.
If you spent those 20 minutes stuffing your face with more food, guess where it goes?
You got it. The pounds pile on.
Here is a great article by Zen Master Thich Nhat Hanh about learning to slow down and appreciate the process of eating, not only to take care of your body, but to fully enjoy your life.
Full vs. No Longer Hungry
Somewhere in France.
image by irenetong
Here is a good rule of thumb:
If you leave the table feeling a little hungry, you will lose weight. If you leave feeling just barely satisfied, you will maintain your current weight. If you leave feeling full, you will gain weight.
The french have an expression, “J’ai faim” which means, literally, “I have hunger.” When you are done eating, you don’t say, “I’m full.” You say, “J’ai n’ai plus faim.” which means, “I have no more hunger.”
Think about that. Having “no more hunger” is different than being “full.”
Try to eat until you have “no more hunger.” Don’t stuff yourself.
(Thanks to Michael Pollan’s excellent Food Rules – An Eater’s Manual, for the French lesson)
In a Nutshell…
Eating good food is one of life’s great pleasures!
So, to lose some excess weight and begin to really appreciate eating,
- Slow down – pay attention to and enjoy your food
- And don’t stuff yourself
That’s a start!