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Mindful Eating

Mind the saucePrepared sauces often contain added sugar, salt, and fat and have minimal vitamins and minerals. Be mindful of the portion sizes and use nutrient-dense options such as hummus and tomato paste. When eating out, ask for dressings or sauces on the side so you can control how much is added.

Measure high-calorie ingredientsNutrient-dense ingredients such as cheese and nuts are also high in calories. Measuring these ingredients either by weight or measuring cups a few times will give you a better sense of portions.

Enjoy good flavorEat slowly and enjoy the dining experience. Taking time to savor food will help you feel more satisfied and satiated.

Pack wiselyWhen eating out, ask for a to-go box to come with your meal. Immediately split your meal into the portion that you want to eat now and the portion you want to save for later—this gives you greater confidence to dine out.

Share the loveWhen eating a treat, share it with a friend. This decreases the portion size you consume, but in an enjoyable way that adds to the eating experience.

Indulge yourselfStop defining foods as good or bad. Instead, indulge only in treats that you really enjoy and listen to your body’s feedback system for cues that you’re full.

Find activities you enjoyWe often eat for reasons other than hunger, including stress or boredom. Engage in fun, easy-to-do activities (such as bubble baths, sketching, reading) to replace eating in these situations.

self-controlYour body is full, your sweet tooth is satisfied, but you can't stop eating. Try a strong mint or even go and brush your teeth—mint suppresses the need for munchies—plus the thought of orange juice after brushing your teeth is an instant turnoff!

Fill up on fiberAre you going to an event where you know there will be a beautiful assort-ment of yummy goodies? Control your urges by consuming a high-fiber, protein-rich snack like half a banana with a nut butter before you head out.