Setting up a healthy dinner table

Hacks to a healthy meal

Preparing family meals can be tricky and trying at times. More so when the issue of providing healthy meals come up. But aside from preparing nutrient-rich menus, there are still some factors that may promote healthy eating habits, which we rarely consider. So for all you homemakers out there, don’t fret! Here are some ways you can make your dinner table healthier by simply adding in or removing some items from your table set up. 1. Remove the salt shaker from the table. High sodium intake from table salt is linked to increased blood pressure and kidney problems. Salt may be used in small amounts to flavor food during cooking but avoid adding more salt on the table. Instead, put the pepper shaker and other dried herbs and spices like garlic powder or cayenne pepper to enhance the flavor of dishes. 2. Use smaller plates to give the illusion of eating more than the actual amount of food. It also helps to get just the right amount instead of heaping your plate full with every food item available, which will force you to eat more than you should. Take note, a large plate gives you more space to add more food than you want or need. 3. Use smaller spoons and forks. This simple trick will help slow down your eating, thus giving your body time to send a signal to your brain that you are already full. Gobbling down mouthfuls of food using big cutleries will make you finish your meal faster than you should. Plus your meal may not be as satisfying and you might crave for more food even though you are already full. 4. Use big glasses for water. This trick will increase your family’s water consumption. Oftentimes we don’t drink enough water during meal times because we just don’t think about getting more water when we don’t see it on the table. Or perhaps we are too lazy to get some more water from the fridge. It would also help if we put pitchers of water on both ends of the table to refill empty glasses. 5. Leave the rice bowl in the kitchen to prevent second helpings. Portion the rice according to each family member’s need before serving. For example, if dad eats one cup of rice and mom eats half a cup, then both portions should already be put on his or her plate before the start of the meal. 6. Put a fruit bowl on the table to encourage everyone to eat fruits for dessert instead of reaching out to high caloric, high fat, and high sugar desserts. Fruits, when eaten in moderation, provide vitamins, minerals, and fiber, which are all beneficial to one’s health. 7. Add in some meaningful conversation during family meals. This creates a pleasant experience for everyone thus making their meal time satisfying. Talking during meal times (not when your mouth is full!) will make you eat slower and not overeat. Avoid discussing sensitive topics though. Stress can make you eat faster and consume more calories, especially when you are in a hurry to leave the table.

Hope you all have a happy and healthy meal time with your family!

Leave the rice bowl in the kitchen to prevent second helpings.