Stop mindless munching
Paying attention to what you're eating could make a big difference in your health
Mindless eating is consuming food just because it's there. For instance, do you eat without paying attention to what and how much while watching TV or at the computer? Eating while distracted is one of the biggest weight-gain traps.Shutterstock
We're smack-dab in the midst of the holidays, and for most of us, that means eating and more eating — followed by weight gain, guilt, more guilt — and a New Year's resolution to lose weight.
Much of this angst could be avoided, or at least lessened, by taking a healthier approach to how and what we eat now and beyond the holidays, says Carolyn Torella, regional communications director for the American Heart Association, Hudson Valley and Fairfield, Conn.
The good news, says Torella, is that you don't have to give up your favorite foods to eat healthy. In moderation, you can still enjoy your favorite occasional indulgences.
"It's all about being mindful of what you eat," says Torella.
Why do we do it?
Mindless eating is consuming food just because it's there.
For instance, do you eat without paying attention to what and how much while watching TV or at the computer? Eating while distracted is one of the biggest weight-gain traps.
And if you're eating for emotional comfort instead of hunger, you're setting yourself up for trouble.
"Mindless eating has always been an issue," said Riska Platt, M.S., a registered dietitian and certified nutritionist for the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York. "The key to mindful eating is awareness. Just by paying more attention to what you eat, you're more likely to make beneficial changes."
Paying attention will pay off
When you pay attention to what you're eating, you can make small changes that make a big difference.
Here are some tips toward a more mindful approach: Portion control. You'll have more opportunities to eat festive snacks and desserts during this time of the year. You don't have to deprive yourself — just eat smaller portions and less often. Eat only when you're hungry. Just because the clock says noon doesn't mean you have to eat. If you're not hungry, wait until you are — just don't wait until you're famished because you might overeat. Make a plan and stick to it. Prepare healthy snacks throughout the day. If you tend to get hungry between meals, bring along a 200-calorie, whole grain, high-fiber snack. Fiber keeps you feeling full longer. Learn how a little planning helps your heart, and your budget. Take a deep breath and slow down. Enjoy each bite and put your fork down while chewing, then take a drink between each bite. This gives your body enough time to trigger your brain that you are satisfied (not necessarily full). Make yourself aware. Try not to eat in front of the TV or computer, or while standing in the kitchen or talking on the phone. When you do these things, you're more likely to lose track of how much you've eaten. Use your tools. As we continue to become increasingly distracted by modern technology, our focus on health can fall to the back burner. But it doesn't have to be that way. "We can actually use our smartphones and other electronic devices to help us," said Platt, a volunteer with the American Heart Association. "There are now apps that manage food records, count calories, help you track what you eat and even provide guidance on healthy food choices at the grocery store and restaurants." Keep a food diary. Write down everything you eat, look at it, then identify why you ate it — was it hunger, stress, boredom? Then look for areas you can make adjustments and incorporate healthy changes.
"Keeping a food diary is really key to awareness," Platt said. "Most people are surprised at all they've consumed when they review what they've eaten."
If you're ready to get started, go to heart.org to download a food diary.
For more information, go to heart.org/gettinghealthy.