10 Tips To Practice Eating In Moderation
Introduction
How many diets have you tried on your journey to better health? It’s time to simplify things and take control of your eating habits. By making mindful food choices, you can empower yourself to eat and feel better.
*For your safety, before starting any new diet plan, be sure to speak to your healthcare provider before starting a new diet plan.*
10 Tips To Practice Eating In Moderation
There are countless ways to go about eating more mindfully, but these are a few of our favorites:
Change Your Language About Food
To quote registered dietitian and nutrition expert Amanda Lemein, “Moderation means including all foods in a healthy diet without guilt.” Throw the moral judgment into the trash can and replace it with self-caring decisions: your comfort foods don’t need to be taken away from your life altogether; they need to be controlled. Giving yourself immediate heavy restrictions (unless recommended by your medical doctor) can put you at risk of accidental binge eating, putting you right back to square one. Be kind to yourself.
Don’t Stress Over Stress Eating
There is a strong, well-established relationship between cortisol and weight gain. Cortisol—your body’s primary stress hormone—works in your brain to stimulate fat and carbohydrate metabolism. It also controls your energy and stress levels, regulates blood pressure and blood sugar, and manages how your body uses carbs, proteins, and fats.
When we are stressed, our bodies release more cortisol. Highly elevated levels of this hormone can lead us to crave less-desirable foods, primarily those filled with salt, fat, and sugar, leading us to weight gain, mood complications, and other health conditions.
Jazz Up Your Favorite Meals
A simple way to eat in healthy moderation is to replace the recipes you already love with or add some items of greater nutritional value. For example, consider adding spinach to your smoothie (you’ll barely taste the difference). If you’re feeling bold, try some vegan options the next time you go out to eat, like a portobello mushroom burger.
Swap white flour with wheat, rye, or almond flour, toss in some veggies, explore new fruits, explore the farmer’s market, or hunt for new ideas on the Internet. Some of these changes might bump up your grocery bill, but your health will benefit in the long run.
Eat Mindfully
We often eat to do so. Mindful eating is just as simple as it sounds: it’s about becoming aware of our food triggers, knowing what we eat, and why. It’s about being present in the moment, fully engaging your senses, and paying attention to your body’s hunger and fullness cues. Eating isn’t only physical; eating is an emotional impulse.
Before you eat, ask yourself if you need to do so right now, and if so, ask yourself if what you are going to consume is something you’re comfortable with putting into your body. Make eating enjoyable: pay attention, eat slowly, enjoy the taste, and be in a pleasant location. Avoid eating more than necessary and enjoy what’s on your plate.
Grocery Store Goals
Ideally, every meal’s journey should start at the grocery store. Before you go, have a small (healthy) snack and drink water. Having a satisfied stomach will help you avoid tempting snacks like sugary treats or high-fat snacks. Don’t forget a bottle of water before you jump in the car; you might need backup!
Fiber, Fiber, and More Fiber!
What is fiber, and what does it do? Dietary fiber is a type of carbohydrate that your body can’t digest. Because your body cannot digest fiber, it passes through the digestive system, adding volume to your meal and slowing down the digestive process.
It is critical, as a slower digestion process can help you avoid blood sugar spikes. Spikes in blood sugar and insulin–which can be very dangerous for certain people, especially those with diabetes or insulin resistance–throw off your body’s energy, potentially intensifying cravings.
A good fiber intake will stabilize your energy throughout the day, feed your gut bacteria, reduce constipation, and lower your risk of certain diseases. Visit the Mayo Clinic’s Healthy Living page for further information and a great list of good fiber choices.
Keep a Food Journal
Along with a classic pen and paper, plenty of great food journal apps are out there these days to help you along the way and give you accountability. Being able to see what you have been eating gives you quick accountability. Did you eat that donut on Wednesday?
Don’t sweep that under the rug; perhaps you promised yourself you’d limit yourself to only eating a sweet or two on the weekend. You’ll slip up here and there on your journey to mindful eating, but looking back at your journal and being able to see what you’ve been up to can boost your motivation and make you proud of your accomplishments.
Drink Water Before You Eat
Speaking of water, a study at the University of Birmingham revealed strong evidence that drinking a pint of water (16 fluid ounces/2 cups) before each meal can give you a better feeling of fullness, helping you to avoid overeating. This simple strategy–in combination with others– can help you moderate your caloric intake.
Meal Preparation
One disadvantage of healthy eating is that healthy meals often take time to prepare, whereas fast food is immediately available down the street. However, preparing meals beforehand allows you to make wise choices in a controlled state of mind before cravings take the wheel. It will save you time in the long run, helping alleviate avoidable stress. By preparing for even just one meal a day ahead of time, you can stay organized and in control of your eating habits.
Check the Menu Ahead of Time
It’s okay to treat yourself now and then. However, going out to eat can be overwhelming: you’ll likely be surrounded by temptations at the restaurant, especially if you’re going to a new eatery. One simple way to lessen the stress is to decide on your meal before leaving the house: look up the restaurant’s menu online.
Go over the choices, compare your options, and decide what’s best for you. If you can’t find a menu ahead of time, consider asking the staff what they recommend, or take your time looking at your options.
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Conclusion
The journey to a healthier lifestyle with mindful eating is more challenging for some than for others. Remember, it’s okay to forgive yourself for slip-ups. If you start to feel overwhelmed, never tell yourself that you can’t do it; that isn’t true. The first few weeks may be a challenge, but once you get over the hump, the rest should be smooth sailing.
