Healthy Living: Ten ways to improve your eating habits

DURING the weeks leading up to Christmas it’s wise to focus on building good habits to prevent feeling so bad about indulgent holidays.

So, if you are used to a stuffed belly feeling, here are a few tips to help you feel fuller without the extra calories.
Chew your food.

Your brain can take 10-15 minutes to register that there is food coming into your tummy. By that time, you can be stuffed without realizing it! A recent study showed that chewing your food 40 times instead of the typical 15 resulted in 12% fewer calorie intake. It also helps you enjoy your meals, absorb more nutrients and reduce digestive discomfort.

Use spices instead of sauces
Don’t compromise on taste. Try basil, thyme, rosemary, caraway, cumin, ginger, middle eastern spice mixes - even cayenne pepper if you like a bit of heat! These also help to fight bad bacteria and yeasts in the gut, improve your digestion and reduce inflammation.

Eat more fibre
Fibre adds bulk and weight to your meals, slows down their digestion, giving your enzymes a chance to work more efficiently and keep you fuller for longer, helping to normalize blood sugar levels. Go for ground seeds, oat bran, wholegrains, pulses, and vegetables.

Prepare lunch boxes
It is much harder to control what goes into your mouth when it wasn’t prepared by you. Even so-called healthy meals at restaurants can have hidden calories and chemicals – and they can cost more, too. Use leftovers to create salads with fresh herbs.

Split your meal
Many meals at restaurants have extremely large portion sizes, easily packing 1,000 calories. Caring is sharing, so why not order a light salad for appetizer and split your main meal with someone.

Don’t eat on the go
It’s much harder to keep track of your calories when you eat rushed, right out of a bag. Instead, take what you plan on eating and put it into a bowl or onto a plate, plan your lunches and snacks so you can focus on the meal.

Hydrate

Your brain may confuse thirst with hunger. Your digestive juices require liquids, but timing is crucial, not to dilute them. Drink half an hour before your meals, then wait an hour after meals before you have that "cuppa" to ensure optimum digestion.

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Mind your cooking methods

The way you prepare your food can have a dramatic impact on your calorie and nutrient intake. Deep or shallow frying will work against your weight loss goals and load you with carcinogenic molecules due to high temperatures. Try steaming, sautéing and poaching as much as possible.

Use smaller plates

The idea is simple – the bigger your plate, the more likely you are to put more food on it, while a smaller plate tricks your mind into thinking there’s more food on the plate than there actually is.

Divide and rule

Fill half your lunch and dinner plates with low calorie, nutrient and fibre rich vegetables. It will give your tummy that satisfying full feeling without piling up the pounds.