Rosalee Brown
MANY TIMES we fail to adhere to required portion recommendations because of our dining habits. Many modern, busy people have moved away from sitting at the dining table on weekdays and even on weekends. All members of the family have different schedules and so they get to the matter of eating at different times.
Some people eat while commuting to and from work and school, and others at odd hours, as their schedules allow. Eating is often done in a hurry, without much attention to portion sizes and aesthetics.
Another poor dining habit is eating while the food is being prepared. Often the constant nibbling adds up to large portions before the actual meal. There are other instances when we allow ourselves to be so hungry that we often have to "eat something" before the main meal, this too can lead to overeating. We tend to have more time in the evenings to dine but, unfortunately, this is before the television, in the bedroom or some other setting where full attention is not placed on the occasion of eating, which can also lead to overeating.
Making changes in our dining habits can have a positive impact on our food consumption and can help to improve our eating habits thereby achieving weight loss and the control of other nutrition-related medical problems in both adults and children.
CHANGE THE HABIT
Always make mealtime a special occasion, leave all unpleasantness for another time.
Set the table attractively; use the opportunity to teach children by letting them help with the process.
Use attractive place settings; you deserve the best, it will lift your spirits.
Pre-plate your meal in the kitchen, using portion control. Share only the amount you know will help you to achieve your goal.
Do the same for the children, but allow flexibility in portion sizes, based on their age, gender, activity pattern and appetite.
Be generous with vegetables, both raw and cooked. Serve raw salad in a separate plate if possible, use attractive colours.
Serve water or a quarter juice diluted with water for drink.
Eat slowly and savour the food, then give your brain time to register that you are satisfied after you have completed your meal, before you go rushing for more.
Have conversation at the table; make it positive, this is not the time for scolding and quarrels.
If you live and eat alone, add some music to complete the ambience, focus on the occasion. Although routine, it will go a far way in helping you to achieve your wellness goal.
Rosalee Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
