1. Choose the right foods
We want to eat a diet rich in nutrients from the five food groups rather than processed or packaged food groups.
Fruits – go for variety
Vegetables – go for colour and dark green, leafy veg
Meat alternatives such as tofu, tempeh and legumes (chickpeas, kidney beans) or meat, fish, seafood and poultry
Grains – go for whole grains (wholegrain bread/pasta, brown/black/wild rice, quinoa, buckwheat, oats)
You can read more about the five food groups here
2. Create an inviting environment
Avoid distractions – make it a goal not to eat in front of the television, computer or even go on your phone.
Create an appealing environment by setting the table nicely, add some flowers, candles or other decorations to give a pleasant ambiance.
Sit down. This allows you to fully focus on your meal.
Have meals at the table with family or friend. Have a conversation – by breaking up each bite with bouts of conversation this generally allows us to eat slower. This allows time for our stomach to tell our brain that we are full before we have over-fed ourselves.
3. Slow down
It takes approximately 15-20 minutes for food to reach our small intestines. When it does, chemical signals are released and sent to the brain to tell it that we’re full. (british)
When we eat too fast – like many of us do in our busy lives, our body does not have enough time to recognize these signals telling us we’re full and have had enough to eat – often causing us to eat more food than we actually need.
Try chew your food 30-50 times per bite and aim for your meal to last a minimum of 20 minutes.8
4. Pay attention to your body
Only eat when you are hungry, but do not wait til your are famished.
Pay attention to your body and listen to these signals.
Regularly ask yourself “am i full”, and stop when you are.
5. Rethink the way you eat
Try eating with chopsticks or your non-dominant hand – this will make you more aware of the way in which you are eating.
Dish yourself a reasonable portion of food and keep the extra food away – only dishing more if you really need some.
Use a smaller plate at meals