Nutritionists disagree on many tenets of healthy eating, but they all agree on one nutritional principle, and that is eating less calories is the key to optimum health and longevity. Instead of focusing on what to eat, which is what most diets do, I suggest eating less. The number one nutritional problem in this country today is not poor food choices, but food portions. Here are 16 keys to help you eat less without feeling deprived:
- Drink 6-8 ounces of water before each meal.
- Eat slowly Chew at least 12-18 times before swallowing.
- Eat on a smaller plate.
- Put your fork down after each bite.
- Minimize alcohol with each meal. Alcohol stimulates overeating.
- Eat at the dinner table.
- Fill up on plant foods like 100% whole grains, legumes, vegetables and fruits.
- Do not eat in front of the TV. Research shows that people who watch TV while eating tend to eat more calories.
- Dont eat while driving.
- Minimize food variety at any one meal. The more different foods you have on your plate, the more likely you are to overeat.
- Portion out all food on the plate before eating.
- Do not eat out of the serving containers.
- Always leave some food on your plate.
- Avoid eating when distressed.
- Eat to an 8 on a 1-10 fullness scale. Never overeat.
- Practice mindful eating. Take time and enjoy your meal, eat slowly and focus on the color, aroma, texture and taste of your food.
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