SLOW DOWN, EAT LESS
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.