Avoiding the food traps

To keep your weight in check, be aware of these common food traps:

“Mindless” eating: Many people eat “mindlessly” – that is, eating without thinking about what they are doing. Mindfulness is deliberately paying attention, non-judgmentally, to what is going on in your internal and external environment. It’s a technique that’s used to help you overcome all sorts of automatic, habitual patterns, like snacking.

Watch your portions: As you get older, your kilojoule requirements are less. If your partner is younger, or a larger body size than you, your portion sizes need to be different.

Eating for one: Eating is a very social event for many of us. If you find yourself single or widowed in your middle years, it can be hard to find the motivation to cook for yourself every night. One solution is to focus on nutrient quality for breakfast and lunch and arrange to eat with friends or family at least a few nights a week.

Not enough protein: A common problem we see is not eating enough protein. Maintaining bone and muscles mass depends on adequate protein, so including eggs, lean meat, chicken, fish, or tofu twice a day is important. For the sake of your bones, don’t avoid dairy products unless you have another source of calcium. Empty fridge and

pantry: It is hard to plan meals unless you have the ingredients. Plan your meals for the week, and aim to shop for fresh food at least twice a week. Make sure the staple ingredients don’t run out.