Health & Nutrition - - NUTRITION UPDATE -

Re­search shows that eat­ing at a slower pace can re­duce the calo­ries con­sumed in a meal. It may also in­crease your sat­is­fac­tion with the food you con­sume. Slow down your eat­ing by: Hav­ing re­spect for the meal – Find a place to sit with­out dis­trac­tions such as a television, ra­dio or read­ing ma­te­rial. Take a mo­ment to calm your­self and no­tice the food you are about to eat. Pre-dish­ing food – Dish up a mod­est por­tion of food away from the din­ner ta­ble and leave serv­ing plates and bowls off the din­ner ta­ble. This makes it harder to reach for sec­onds and pro­vides a built-in pause to ask your­self if you’re truly hun­gry. Tak­ing lit­tle bites and breaks – Keep the amount of food on your spoon or fork mod­est. Af­ter a cou­ple of bites, put your uten­sil down or pause to take a sip of wa­ter or pat your lips with a nap­kin be­fore re­sum­ing with ad­di­tional bites or serv­ings. Eat­ing crunchy – Crunchy or chewy food items such as raw veg­eta­bles, nuts, some fruits and hearty, whole-grain breads take an above-av­er­age amount of chew­ing be­fore swal­low­ing. Tak­ing time to savour – Ap­pre­ci­ate the tastes and tex­tures of food as you eat. Let savoury af­ter­tastes linger and play out be­fore tak­ing your next bite. Us­ing gad­gets – A num­ber of smart­phone apps and other gad­gets may help you slow the pace of your eat­ing. Even short­term use of a timer can give you enough in­sight into your habits to make a change.

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