For these reasons, I would rarely encourage someone to follow food/eating rules.
So, in effort of NOT providing rules, I’ll provide 5 healthy habits: some guidelines and tips to maintain/lose weight & be healthy to help you eat what you love & love what you eat! These are guidelines I use in my own eating and what I share with patients. Some are backed up by research, some just tricks that work for me.
2. Eat when you’re getting hungry.
Why? Think about it, if you wait until feeling ravenous, it is so, so easy to scarf down more than you would
otherwise. If you expect to not make it until lunch without something, pack a snack! Go for some carbs & protein or
fat to help keep you full longer. Yogurt, string cheese, ½ banana + peanut butter, a piece of fruit & nuts are all great
satiating portable snacks.
3. Use smaller plates and taller cups. Swap your 12” plate for a 10” plate. This illusion leads people to eat 22%
less without feeling deprived!
4. Make half your plate fruits/vegetables, eat the vegetables first & the fruits last.
Why? Vegetables are low in calories and high in fiber, fiber fills you up & keeps you full longer. So stocking up on
vegetables first is a great way to avoid over-eating the higher calorie/fat foods at mealtime. And you could fruit last
because its sweetness can satisfy your sweet tooth, and again, fruit is high in fiber.
5. Limit distracted eating.
Do you eat while watching TV, or while driving? By not paying much attention to the food you’re putting into your
mouth, it’s easy to overeat AND not feel satisfied. Not a good combination!
Brian Wansink. Mindless Eating. http://mindlesseating.org/pdf/Mindless_Dieting_01.pdf Accessed June 2, 2014
USDA. http://choosemyplate.gov. Accessed June 2, 2014.