Hill Health Magazine Fall 2010

To keep social events from spoiling healthy eating habits, plan ahead. Certain foods, places, situations and times of day can stimulate the brain and tempt you to eat even when you’re not hungry. To beat the triggers:

1. Don’t skip meals before parties. You’ll be more likely to overeat.
2. Survey what is available before filling your plate, so that you can make healthy choices.
3. Before eating, fill up with a glass of water.
4. Sample one or two treats; then, stick to fresh fruits and vegetables.
5. Use a small plate, which encourages smaller portions. If only large plates are available, minimize portions and don’t heap your plate full.
6. Eat at a table, rather than standing and snacking. Face away from buffets and food tables.
7. Plan how you’ll handle temptations. Associate unhealthy foods with negative images, and change your focus to healthier options when cravings strike.
8. When you start feeling full, stop eating.

Remember, it takes 20 minutes before the food you’ve just eaten makes you feel satisfied – so take a break before going back for seconds.

More information: Try our mindful eating exercise