Posted By: CustomVite Nutrition Team Date: May 8, 2017 Comments: 0
We make hundreds of decisions a day surrounding food; most are subconscious decisions, which we don’t even realize we are making. However, long-term, these decisions have a major effect on what (and how much!) we eat. It’s very easy to take in an excess amount of calories so here are a few tips that you can use every day to avoid overindulging while still enjoying your favorite foods:
Out of sight, out of mind. Leave chips, sweets and other trigger foods in a cabinet, in the back of the shelf or better yet at the store! When you can’t see these foods you will be less tempted to snack on them. Be sure to keep healthy snacks at eye level to get more fruits and veggies in your diet.
Don’t eat from the bag. If you are going to have a few chips, pour them on a plate rather than eating straight from the bag to control how much you are eating.
Avoid small packaged goods. Most people would think these small portioned treats help you control your calorie intake, however researchers have found that people struggle with controlling the urge to have just one.
Limit distractions at the table. Studies have shown that if you are distracted by the television or other electronics you are focusing less on how much food you are taking in.
Don’t leave platters on the table in front of you. Platters are tempting, and it is all too easy to reach over and grab more food. Like trigger foods, keep them out of sight to avoid going for seconds…or thirds!
Add veggies for volume. If small portions leave you hungry, throw in large chunks of veggies to your dish. This eliminates the look of a small portion while still maintaining your calorie and carbohydrate intake. Use foods that fill you up, like artichokes, tomatoes and a hearty salad .
Slow down! Take your time when eating a meal, and set your fork down between bites. This lengthens the time you are at the table, which will make you feel fuller, faster.
Use contrasting plate colors. Using plates that are the same color as your food will give the illusion that there is less food on your plate in turn tempting you to eat more.
One other important decision when it comes to our daily routine is whether or not to take your vitamins. True, if you’re eating a well-balanced diet, and excising regularly you’re doing great, but unfortunately these good habits aren’t all you need to maintain optimal health. Be sure to include nutritional supplementation into your daily routine as vitamins can have a positive effect on both quality of life and lifespan. Furthermore, as you age, vitamin requirements change, which often means you will not only need to adjust your diet, but also your supplement dosages.
(1) Wartian Smith, Pamela. (2008). What you must know about vitamins, minerals, herbs & more. Garden City, NY: Square One Publishers.