We all know that our food choices matter. It sets the tone for overall health! But it doesn’t stop at what you eat. The way you eat also matters – if not more.
Of course, every person has different eating habits. This is a culmination of culture, preferences, and experiences. Even work schedules and hobbies will play a big part. Despite these differences, there are basic eating habits that can benefit everyone. Take a look and you’ll see that it’s not just about what is on your plate.
1. Drink Water Before Eating
Before a meal, sip on H2O to reduce hunger. It’ll promote fullness even before the meal begins. This is a great way to control energy intake – whether or not you’re trying to lose weight. Plus, compared to fruit juice and soda, it’ll do a better job at quenching thirst. You’ll also avoid added sugar, preservatives, and calories. Not a fan of plain water? Infuse fruits and herbs for an all-natural flavor.1
2. Eat More Fruits And Veggies
Half of your plate should be filled with fruits and veggies. But don’t stress yourself out by measuring fruits and vegetables. Instead, as a general rule of thumb, fill half of your plate with plants. Fruits can be eaten as a snack or dessert, while veggies can be tossed into the main dish or served on the side. Aim for a rainbow of natural foods. The more colorful, the better.2
3. Use Smaller Plates
Healthy eating depends on portion control. However, by using smaller plates, the habit will come naturally. You won’t even notice that you’re eating less. With larger plates, you’re actually 45% more likely to eat more. About 135% of food is also wasted! It’s a great reason to invest in small plates, bowls, and serving spoons.3
4. Take Your Time
Never rush a meal. Eating too fast will fill your stomach with air, causing a buildup of gas. It’s the perfect way to bring on the bloat. Burping, flatulence, and abdominal pain might also develop. To avoid these symptoms, take your time when eating.4
5. Avoid Distracted Eating
Do you eat breakfast while browsing Facebook? Is your lunch at the computer and dinner in front of the television? Ditch these habits as soon as possible. Distracted eating seems harmless, but it’ll only increase food intake. You’re also more likely to reach for unhealthy foods like snacks, sweets, and fried meals.5 6
6. Don’t Skip Meals
Skipping meals can really mess with the body. It’ll only enhance hunger, increasing the chances of overeating later on. This is especially true if you skip breakfast, a habit that’s linked to weight gain and poor glucose control. Sure, life can get crazy, but mealtime should be a priority. Make it easy for yourself by packing food in advance. If you’re on the go, bring healthy snacks like homemade granola bars.7
7. Eat Light At Night
Be mindful of what you eat at night. A big dinner might seem like the perfect way to wind down, but it’ll only disrupt sleep. The same goes for late-night snacks.
In fact, eating close to bedtime can negatively impact sleep quality. The habit is also associated with weight gain and a higher risk of obesity. Your best bet? Give yourself a few hours between dinner and bedtime. Reach for light food, and don’t eat anything too heavy.8 9
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