Healthy Food Guide (Australia) - - FEATURES -

When eat­ing, think about your pos­ture, pace and por­tion. Eat meals in a calm en­vi­ron­ment, where you don’t feel too rushed. Sit up­right (not slumped or re­clined) and try to eat slowly, tak­ing mod­er­ate-sized bites and chew­ing food well be­fore swal­low­ing. Prac­tise putting your knife and fork down be­side your plate be­tween bites.

If you’re prone to pol­ish­ing off ev­ery­thing in front of you, en­sure you haven’t over-piled your plate — or switch to a smaller plate. Stop and pause half­way through your meal to as­sess how full you’re feel­ing.

Af­ter meals, al­low a good two to three hours be­fore bed­time to let your body digest the food. If you lay down straight af­ter eat­ing, your stom­ach pushes up and puts pres­sure on your oe­soph­a­gus, caus­ing dis­com­fort and pain. Rich, fatty foods also sit in the stom­ach for hours af­ter eat­ing.

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