Weight-loss chatter buzzes about the benefits of eating mindfully. On the other hand, there are some almost mindless ways to eat less:
Use Smaller Plates
Photo by Lorelle Del Matto
Research shows that people, kids included, eat less when they use a smaller dish. (Reference 1). The size of dinner plates has increased 36% since the 1960s. According to Brian Wansink, author of Mindless Eating (Reference 2), people serve up about 22% more food on a 12-inch plate compared to a 10-inch plate. (Reference 3).
This applies to bowls, too.
Photo by Lorelle Del Matto
I’ll eat 1/2 cup of ice cream if I fill a small soufflé dish and 2 ½ cups of ice cream if I fill the yellow bowl.
Photo by Lorelle Del Matto
Slow Down
Does your fast-past lifestyle spill over into your eating? Eating too fast can mean eating too much and enjoying it less. Slow yourself down by putting your fork down between bites. Use a teaspoon instead of a soup spoon. Try using chopsticks. If that doesn’t slow you down, eat with chopsticks using your non-dominate hand. Wear something washable – you may lose some food.
Serve-Up in the Kitchen
Make the act of second helpings more thoughtful by plating food in the kitchen rather than putting family-style platters on the table. Exceptions are vegetables and salads, plain or embellished with light, healthful toppings, sauces and dressings; most people could benefit from eating more produce.
Photo by Lorelle Del Matto
Wait a Minute (or 20)
Before reaching for second helpings, wait 20 minutes to allow time for the satiety feedback mechanisms your body is equipped with to send a signal to your brain.
Honor Your Hunger
If you wait until you’re a 9 or 10 on the “hunger scale” before eating you may overeat or make less-than-healthful choices. Eat meals and snacks at regular intervals to avoid a vending machine attack or late-night cupboard raid you may regret.
Make a habit of pre-packing 100 or 200 calorie servings of snack foods so they are portion-controlled and ready to go, rather than eating straight from a jumbo package.
A Snack-Size Portion of Almonds / Photo by Lorelle Del Matto
One ounce of almonds – about 23 fits nicely in a small tin usually used for mints. Keep healthful shelf-stable snacks at your desk, in your purse (if you carry one) or in your car. Consider putting a little ice chest in your car for long days and trips.
Feed a Craving
Instead of eating around a craving and taking in more calories than you wish, indulge in a small or reasonable portion of what you crave. Switch to mindful eating by turning off the distractions, slowing down and thoroughly enjoy your treat.
A chocolate treat of about 100 calories / Photo by Lorelle Del Matto
Make Healthy Accessible
Put a bowl of ready-to-eat fruit on the counter, not a cookie or candy jar.
Photo by Lorelle Del Matto
Keep pre-cut vegetables and a light dip ready-to-go in the fridge. Buy frozen, pre-cut fruits and vegetables to save time. If you choose canned produce, pick fruits packed in juice and sodium-reduced vegetables. One of my time-pressed clients buys a party platter of crudité from the warehouse store each week and chills it for grab-and-eat munching.
References
1. Fooled by Food, How to Trick Yourself Into Eating Less. Nutrition Action Healthletter, April 2013.
2. Wansink, B. Mindless Eating, Why We Eat More Than We Think. New York: Bantum Books, 2006.
3. Big Plates, Big Waistlines by Judy Hevrdejs, Chicago Tribune. Accessed in Seattle Times newspaper. Date missing.
© 2013 Lorelle S. Del Matto
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