Health & Nutrition - - NUTRITION UPDATE -

Strate­gies to help keep ap­petite and crav­ings in check:

Stick to reg­u­lar meal and snack times.

Your stom­ach comes to ex­pect food at cer­tain times. Graz­ing all day long teaches you to crave a con­tin­ual sup­ply of food.

Eat a very high fi­bre diet.

Aim for 35 to 55 grams of fi­bre daily to help con­trol ap­petite and aid weight loss. In­crease fi­bre in­take slowly and drink at least six to eight glasses of water daily to avoid gut dis­com­fort.

Don’t for­get pro­tein.

For ex­am­ple, put chicken breast or baked tofu on salad for more stay­ing power.

Re­place mild­flavoured foods with strong flavours.

It’s gen­er­ally eas­ier to feel full faster with strong flavours (such as spicy foods) than with mild ones.

Slow down.

If you eat fast and take big bites, you won’t have time to en­joy the aroma, flavour and tex­ture of food needed to help you feel sat­is­fied.

Know your trig­ger foods.

If cer­tain foods cause you to lose con­trol of your eat­ing, keep them out of the house or at least hid­den from sight.

Con­trol va­ri­ety.

The greater the va­ri­ety of foods avail­able, the more we tend to eat (like at a buf­fet). Limit the dif­fer­ent high-calo­rie foods you keep on hand, but stock up on many dif­fer­ent non­starchy veg­gies.

Make a tempt­ing food ined­i­ble in your mind.

For ex­am­ple, imag­ine that the baker ac­ci­den­tally put chilli pow­der in the cin­na­mon rolls.

Dis­tract your­self.

Push a crav­ing out of your short-term mem­ory by do­ing some­thing else. There’s lim­ited space in our short-term mem­ory, so it’s eas­ier to crowd out thoughts than you might think. Try call­ing some­one, do­ing a puz­zle, go­ing for a walk, drink­ing water or chew­ing sug­ar­free gum.

Get enough sleep.

Fall­ing short on sleep can re­sult in de­creased lev­els of some gut hor­mones that help sup­press ap­petite.

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