One of my nutrition mantras boils down to—don’t pay for it twice. We pay for food upfront when we purchase it at a market, restaurant, or as a prepared take out meal. These are often based upon current American expectations for large portions, which may lead us to eat more food than is needed to maintain a healthy body. To avoid paying for food twice:
- Pause during meals and determine if eating more will address hunger, if so, keep eating. At ~80% full, think about stopping eating.
- Leave some food on the plate. Wrap up the left-overs for another meal or snack.
- Resist the urge to complete someone else’s unfinished food. Remember, you already paid for it.
- Sometimes a food is delicious, and it is hard to stop eating it. Question whether eating more of that food supports your wellness goals.
- Challenge habits and think about how much food is typically eaten at a meal. Filling a plate with food sometimes becomes automatic with the same sized portions each time. Assess your hunger and determine if you need the same amount of food on that particular day.
This type of awareness is small way that may reduce the potential harm to your body that can come from eating more than you need to support your health.
Happy and healthful eating,
Donna G. Pertel, MEd, RD, LDN