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Tried and True Tips to Help You Avoid Overeating

Nov 10 2020
3 min read
close-up of man with a bowl and plate full of food

Overindulging can compromise your health and your waistline, but setting yourself up for success is easier than you think.

Consider these simple and effective tips for serving healthy portions — straight from the Canyon Ranch Grill™.

When Planning Your Meal

A good rule of thumb: Let vegetables account for half of your dinner. Not only will you get lots of nutrients, but these low-calorie foods fill you up. All plant foods contain filling fiber, but some are particularly rich in this nutrient: Lentils, quinoa, brown rice, black beans, peas, spinach, brussels sprouts, and acorn squash are all options that can help you feel satiated.

Can’t stop that hankering for gooey macaroni and cheese? Don’t! As you plan your meals, think of all foods as “healthier” and “less healthy,” rather than “good” or “bad.” Portion size is what determines the total number of calories. So, if you’ve got to have that mac and cheese, serve a small amount as an accompaniment to more filling, less calorie-dense foods that also deliver important nutrients, like a hefty serving of broccoli or a chopped veggie salad.

Before You Sit Down

It’s more challenging to control your eating habits if the table is overflowing with more food than you and your family needs. Consider pre-portioning extras and putting them in the refrigerator before beginning your meal. Dividing your leftovers into sensible portions ahead of time helps you avoid overindulging in them tonight or tomorrow, and it’s an easy way to have a healthy homemade lunch ready to go.

When Plating and Serving

Set the table with small plates (salad dishes work perfectly), to help healthy-sized portions seem more indulgent. Then, serve food in courses from the kitchen, instead of putting it all out on the table for the taking.

Ordered in? Though saving yourself from washing dishes may be tempting, never eat out of containers or cartons — you can’t keep track of what you’ve eaten when you don’t have a strong visual of where you started. Plate your takeout as you would a home-cooked meal.

While You’re at the Table

Practice mindful eating, which means taking the time to slow down, pay attention to your meal, and enjoy each bite. This gives your brain time to receive the “I’m full” signal and help you stop overeating. To pace yourself, cut your food as you go instead of all at once. Make sure you savor the smell, texture, and flavor. Chew each bite well, swallow it before taking the next, and put your utensils down in between. Dimming the lights and playing soft music can set a relaxing mood and remind you that you’re in no rush. Bon appétit.