Tips for Planned Eating

TIPS FOR PLANNED EATING

Learn To Eat "On Purpose"

When facing a spread of food at a buffet, party or social event, or when you are a guest at someone else's home for dinner, check out what is being served and decide before you begin eating what and how much you will have. If you're going to splurge, then make it a planned splurge, so that you, not your tastebuds, have control over the damage. If you begin eating and then try to make up your mind, your judgment will be compromised.

If you eat all that you chose to eat and still are hungry, repeat the process. Take yourself away from the food if necessary while you are thinking it through. Slow yourself down.

If you're feeling overly-anxious or frantic in a food-situation, it may be best to eat nothing at all. Contrary to popular belief, this will not kill you!

By all means, eat healthy, but eat foods you really enjoy.

Create your own cookbook with healthy tried-and-true recipes.

Don't be caught off guard by sudden hunger. Keep healthy snacks in your home or wherever else you may need them (like your office, your car, your locker, your gym bag, etc.), so that they are as accessible as any junkfood around. Make the likelihood of an excellent food choice as great as possible.

Don't let yourself get too hungry. Try to plan your meals while you're not hungry.

Instead of focusing on the foods you choose not to eat, think and plan for what you will eat. See that you squeeze in ample servings of fresh fruits and vegetables, whole grains and legumes, and lots of water. If you do this, chances are you will not be hungry, and temptations won't be as big a problem. And even if you do "splurge," you'll have the satisfaction of knowing that your body also received nourishment from your other choices throughout the day.

If you are starving, eat a little snack that is low in fat before a meal to discourage overeating. A few pretzels, a couple rice cakes, a piece of fruit, or raw vegetables can take the edge off hunger and make it possible to enjoy a meal with dignity and self-control.

Avoid eating foods out of the bag or other container. Put what you've decided to have into a cup or bowl.

Eat when you're hungry, stop when you're full. This requires paying attention, which takes practice if you're not used to doing it.

Where's the fire? For years I scarfed my food, and I still struggle with that. Slow down, and give your brain a chance to register that you're eating. That way, when your body has had enough, your mouth won't be 20 minutes ahead of your brain.

Save food for later. You don't have to eat everything at the moment it's made available. If you want more of something at dinner but get full, have it for a snack later or eat it at your next regular meal.

If saying "no" to a food offered to you causes you to feel deprived, make a healthy version for yourself at your earliest opportunity. If there is greasy bakery birthday cake at your office one day, for example, go home and make yourself a more healthful cake, one you really like to eat, and plan to eat a piece for the next couple days. Freeze the rest for later, or share it with friends.

If a "trigger food" usually causes problems for you, make a policy of not eating it no matter what. This policy eliminates guesswork and mistakes.

If you find yourself wanting to eat a particular food every day, then incorporate it into your plans every day until you get tired of it. If I want baked tortilla chips and salsa bean dip all the time, rather than eating it as an indulgence, as in extra food, I make it a part of what I plan to eat for the day. When I make cookies (using healthful ingredients, of course), I plan to eat them, rather than giving in to them.

If you overdo it on Tuesday, don't starve yourself on Wednesday. IOW, don't adjust meal plans to compensate for a crash and burn episode. Keep on going as if nothing happened. Keep your eyes on the "big picture," which is a lifestyle of healthy eating. Ten pieces of fudge, or a baked potato with "all the fixin's" on one day is not going to have much of an impact in light of a week of responsible eating. Trust that "it will all come out in the wash," as they say.

When you're invited to a social event where food is served, if it is appropriate bring something nutritious and/or low in fat or fat-free. That way you know there will be something there you enjoy and feel good about eating.

If you are sitting down to a fattening or otherwise unhealthy meal, load up first on the better foods. For example, take a large portion of salad and smaller portions of the lasagna and French bread. Eat the salad first ,while you're the hungriest. Also, don't feel like you have to eat some of everything that is on the table. You can skip the butter-soaked bread. But even if nothing is offered that you can feel really good about, you don't have to go hungry. Relax and eat; be a blessing to your hostess. Eat just enough to satisfy your hunger, and then return to healthy eating the following day.

Eat just two or three items at each meal. Any more than that, and the likelihood of overeating is high. Either you'll eat too much by the time you reach the last course, or you'll find you were unable to eat enough of each food item to be satisfied.

Don't use missing the mark as an excuse to go totally overboard. Hasn't that always backfired?

If an unwanted, "dangerous" thought about food comes to mind, deliberately think about something else. Repeat as often as necessary. Find an activity to distract your mind, if possible.

Maintain high standards for yourself. But when you blow it, forgive yourself and keep on truckin'.

Make your own list of "tips" that work for you.

NATURAL CHRISTIAN DIRECTORY