Distracted dining can pile on the pounds

Ever look at your empty plate and wonder, “Huh, where did that sandwich (or cake ... or spaghetti and meatballs) go?”

New research from the University of Utah reveals that most people now spend half of their eating time focused on something other than the food in front of them. Researchers identified stealthy distractions that lead to food choices and weight gain that are regretted later.

Here are some mindful eating habits that can help turn good intentions into reality.

CREATE PEACEFUL SETTING

Turn off the TV. Turn down the music. In a recent University of Illinois study, families that ate dinner while a loud vacuum cleaner roared in the next room made loads of mealtime mistakes. Parents ate more cookies and paid less attention to their children.

Mindful change: You’ll eat more healthily in a quiet setting, so be a role model for good eating and connect more with your family.

ALLOW AMPLE TIME FOR EATING

Slow down when you dine in mixed company. In a recent study from Cornell University’s Food & Brand Lab, guys devoured 92 per cent more pizza when their lunch partners included women. And women who lunched with men said they felt rushed and over-ate as a result.

Mindful change: Slow eating gives your brain and body time to register that you’re full.

You’ll feel more satisfied with fewer calories. Remind yourself about your eating goals before you order in a restaurant or serve yourself at home.

Mindful change: Stick with your eating plan! Fill half your plate with produce (largely veggies other than potatoes), onequarter with whole grains and the rest with lean protein.

DON’T DRIVE AND DINE

Yup, 86 per cent of drivers in one national survey admitted to noshing while driving. That doubles your odds for a crash and increases the chances that you’ll dig into, and scarcely notice, that large order of fries, burger and a shake you just picked up. You’ll feel less satisfied, and that drivethru doughnut shop up ahead will start looking real good.

Mindful change: If you have to eat on the road, order a healthy sandwich or salad from a deli or convenience store. Pair it with fruit and a bottle of water, tea or coffee. Find a safe and attractive place to stop (like a local park), turn off the car and focus on your meal. Add a 10-15 minute stroll, then continue your drive refreshed and full.

KEEP COUNTERS CLEAR

Out of sight, out of mouth. It’s no surprise that people who keep soda and snacks out on the kitchen counter weigh more than those whose easy-to-grab snack is fruit. But did you know breakfast cereal can be a weightgain culprit, too? Munching handfuls when you’re bored or hungry can add up!

Mindful change: Set yourself up for healthy-eating success by limiting counter foods to delicious, ready-to-eat fruit and nuts.