... for Controlling your Food Intake
Index to more 10 Commandments
- Eat breakfast. Denying yourself food early in the
day almost guarantees you'll be starving by afternoon and overdo your
- Stay away from artificially sweetened sodas and other
drinks and foods. They will leave you unsatisfied and craving more -
of something. It will often be something that does you little good
- Graze from time to time during the day on lower
calorie healthy snacks: veggie sticks, plain yogurt with fruit, low-fat or
fat-free cottage cheese, a few nuts, or whatever you especially enjoy that's
filling and nutritious.
- Change your dinnerware; use smaller plates and bowls.
Even smaller forks and spoons. It works! Don't save the good
settings for special occasions; you and your family are special.
- Eat at the table, if possible with company.
Never eat standing at the fridge or in other inappropriate places. Put
flowers on the table. Serve attractive food as well as nutritious.
- Serve large, glasses of cold water with meals.
And not just any old glass; treat yourself and the rest of the family to
attractive goblets or tumblers.
- Serve a large salad with various veggies, or a clear
but savory soup, as a first course. This will start to fill you up
before you get to the higher calorie items.
- Chew your food well; don't gulp it. Really
taste and enjoy each spoon- or fork-full. Much hunger isn't stomach
driven but mouth related. Savor each bite.
- Encourage pleasant conversation. Make every
meal that's possible a leisurely social occasion; eat slower. And
don't talk with your mouth full; take the time to chew and swallow before
you speak. That not just common courtesy, you'll eat less too.
- Include plenty of fiber-rich food in your diet -
whole grains, raw or lightly cooked veggies, beans. They fill you up
and stay with you.