You might eat when you are bored, tired, upset or under stress. Maybe you automatically reach for sweets after supper or salty snacks in front of the TV, without ever asking yourself whether you are really hungry. These common eating pitfalls could be sabotaging your efforts at a healthy diet.
Try these strategies to get back on track:
Keep a food journal
Keeping track of what you eat can help you regain control. So grab a notebook and pen, open a file on your computer or make a note in your phone and record the following information:
· What foods you eat, and how much.
· What time you eat.
· What else is going on when you are eating. For example, is it lunchtime and you are hungry? Are you in a meeting where food is on offer, so you eat because it’s there? Are you snacking on chips while watching the hockey game? Did you reach for a chocolate bar after a stressful day?
Over time, you will be able to identify times when you are eating for reasons other than hunger.
Make a plan
Now that you know the problem, you can brainstorm some solutions. Here are some ideas:
· If you eat for emotional reasons, try doing something else that makes you happy. Try going for a walk, reading a book, listening to music or calling a friend.
· If you snack on chips in front of the TV, try chewing gum or sipping on water. Or choose healthier options like air-popped popcorn or celery with peanut butter.
· If you crave something sweet after meals, try fruit or yogurt for dessert.
Practise mindful eating
Mindful eating means eating with awareness. When you slow down and pay attention to your food, you will be more satisfied with a smaller portion. This can prevent overeating and lead to fewer cravings. Here’s how:
- Pay attention only to your food.
- Focus on seeing, chewing, tasting and swallowing your food.
- Eat slowly and put your fork down between bites.
The next time you reach for a snack or treat, ask yourself if you are really hungry. Remember, if hunger is not the problem then eating is not the solution
Hungry for more? Like @SobeysDietitian on Facebook and Twitter for more tasty tips & recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox! Register at www.sobeyspharmacy/newsletter.
Did you know? Sobeys Pharmacy Dietitians offer a variety of free nutrition classes and one-on-one counselling. Join Jayme’s free Healthy Weight Program starting this Friday at Sobeys Westside. To register or for more information call 902-755-3645 or email email@example.com.
Jayme Saint is a Sobeys Pharmacy Dietitian
Jayme’s Recipe Corner
Grilled Pineapple with Lime Dip
1 Pineapple, fresh, peeled, cored
2 tbsp 30 ml Honey
3 tbsp 45 ml Lime juice, divided
2 tsp 10 ml Lime zest, divided
1 cup 250 ml Yogurt, vanilla, fat free
1. Slice pineapple into eight rings and then cut each ring in half.
2. Mix the honey, 2 tbsp lime juice and 1 tsp zest in a large re-sealable plastic bag. Add pineapple and seal bag. Place in fridge for at least 30 minutes.
3. Mix yogurt with remaining 1 tbsp lime juice and 1 tsp zest. Cover and put in fridge until ready to serve.
4. Lightly coat grill with non-stick cooking spray or oil. Heat grill to high.
5. Drain and discard marinade from pineapple. Grill pineapple over high heat for 1-2 minutes on each side or until golden brown.
6. Serve each piece with 2 tbsp yogurt lime dip.
Nutrition Information per Serving:
Fat 0 grams
Carbohydrate 17 grams
Fibre 1 gram
Protein 2 grams
Sodium 21 milligrams
Tip: Use leftover pineapple and dip as a topping for angel food cake.
Source: Sobeys Dietitians