In essence, moderating food means trying to eat enough; just what the body needs. Many at times we might find ourselves eating more than what we are supposed to. Or simply eating because the food is available. Here are pro you tips to help you practice mindful eating and moderate food consumption for good health.
1.Control emotional eating
Sometimes, we do not just eat to satisfy our hunger, we eat to relieve stress or deal with emotions such as sadness, boredom or loneliness. But by learning how to manage stress and emotions, you can regain control over the food you eat and your feelings.
2.Think smaller portions
People prefer having large quantities of food because they want to be fully satisfied. When dining out, consider splitting a dish with a friend. Try using plates which have been divided into portions so that small quantities of food may fit in each portion.
By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.
3.Eat with others if possible
Eating alone, especially when on phone, watching TV or in front of your computer may lead to excessive, mindless eating. Try eating with family or friends.It is healthy.
4.Limit snacks in the house
Be careful with the foods you keep at hand.Stocking too many ready-to-eat snacks in the house is unhealthy. This is because every time you feel like eating, you have them easily available and you might eat in huge chunks any time without control.
5.Take your time
It’s important to slow down and think about food as nourishment rather than just something to gulp down in between meetings and your daily work.
It actually takes time before your brain tells the body it has had enough food, so eat slowly and stop eating before you are full.
6.Try not to ban foods you want to stop consuming
When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often.
As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them only occasionally.