Canyon Ranch (Massachusetts)
Where are you on the hunger scale? Developing appetite awareness is key to building a more positive relationship with food.
On a scale of one to 10, where one is "ravenous" and 10 "overstuffed," people tend to experience strong emotions at the extreme ends. When you're ravenous, you may feel panicky and desperate to eat as much as you can. When you're overfull, you may feel lethargic, bloated and uncomfortable. Avoid those extremes, and you're well on the way to healthier and more harmonious eating habits.
Ideally, try to keep your eating between three and seven - that is, between "ready to eat" and "satisfied but not overfull."
Too much on your plate?
Engaged eating helps govern portion control. Appreciate all the sensual experiences of the first bite, all the way to the very last bite. When you're engaged and fully aware of what you're eating, your food is more satisfying. On the other hand, if you're distracted, it takes longer for that feeling of satisfaction to kick in. You may also practice mindfulness before you eat. Ask yourself why you want to eat, why you make certain food choices. Are you bored? Anxious? Procrastinating? Once you create awareness, you have the opportunity for intentional change.
Is your relationship with food positive or negative? Be aware of the messages your food choices are sending you. Do you reach for the ice cream tub after a stressful day? Or use food as a reward, grabbing a sweet treat after reaching a goal or completing a task? Giving yourself a yummy reward feels good, but if you're hungry and fill up with foods that are high in calories and low on nutrition, your blood sugar levels fluctuate and balance goes out the window.
What does a balanced meal look like?
Half of your plate should be filled with colorful vegetables and fruits (bright color indicates a high antioxidant content).
The third quarter should be unprocessed whole grains and whole-grain products, such as starchy vegetables, beans, peas, lentils and nuts. Quality carbs are also found in low/non-fat dairy foods and natural sweeteners like honey or molasses.
For the remaining 25 percent of your meal, add and protein-rich foods such as:
Wild and sustainably-farmed fish
Organic soy foods
Raw nuts and seeds or natural nut or seed butters
Organic poultry and eggs
Organic low/non-fat dairy
Grass-fed lean meat
Include healthy fats and oils containing omega-3 fatty acids, which suppress inflammation and promote heart health, found in such foods as avocados, nuts, olives and fatty fish, and cold-pressed, organic olive and canola oils.
Monitor hunger, eat in moderation
Every couple of hours, ask yourself where you are on the one-to-10 hunger scale. If you eat well-balanced meals, you'll get hungry around every three to five hours. Eat gently to satisfy your appetite, until you experience a quiet feeling of satisfaction.
As far as your schedule permits, let your body tell you when you're hungry, rather than eating by the clock. Don't skip meals in an effort to eat less. If you miss a meal, you'll simply become hungrier, and be more likely to eat past being full.
Eating in moderation doesn't have to mean boring mealtimes - the more aware you are of what you eat, the more fully you'll enjoy each delicious, healthy mouthful. Bon appétit!
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