Welcome to HappyDiets.com
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Our dietician is a member of the Dutch Association of Dieticians
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Don't hurry
Eating is something that should not be done in a hurry. Still, lots of people eat as if their life depends on it. Too bad, because eating in a hurry is less tastefull, unhealthy and even less cosy. Furthermore, it leads to excessive eating. Thus it is very important to try and eat more slowly.
But first of all, why are we so greedy ? Perhaps only the first bite is tasteful and the joy of eating disappears when you start chewing ? Difficult to say. Anyhow, we eat faster when we are (very) hungry and/or under a lot of stress. If you want to enjoy your meal longer, make sure you're relaxed and don't skip any meals.
Chew
The next 'step' is to try to chew properly. You can do this by concentrating on the actual taste: what is it you're tasting ? And why is it so tasty ? Is it because of the taste itself (sweet or sour) or because of the structure (soft, creamy, crispy). Or is it the temperature ? Or perhaps certain contrasts make this bite special: a sweet-and-sour sauce or warm apple-pie with cold whipped cream.
When 'judging' what you eat, you can even award points and take a moment to think about it. Tell your partner at table what you think. All of this forces you to eat slowly and calmly.
Furthermore, do not wash away the food you've just eaten by drinking water, tea or soft drinks. If this is what you normally do, try not to drink until after your meal.
Break
Having moments of rest during a meal is very important and the best way to achieve this is by taking a break every now and then: after every portion (e.g. after every sandwich) or after every course. Or when you start with a different flavour (e.g. changing from chips to fish). This is more difficult with dishes like spagethetti. Using a smaller plate or even a partitioned plate can be of help.
Drinking can also provide a moment of rest. Don't drink while you're eating, but take a break to drink. Don't use your beverage to wash away the food !
Although we're not used to it, tea goes very well with dinner. It's even custom in countries like China and India. Of course, tea is also healthier than soft drinks and alcohol.
Chewing properly is better and healthier. Why ?
- properly chewed food is easier to digest, so you are actually helping or relieving your stomach and intestines.
- eating slowly not only requires that you are relaxed, it also relaxes you (even more)
- you will feel saturated sooner. Since you're paying (a lot of) attention to what and how you eat, it's easier to feel when you've had enough. You will stop eating sooner...
Eating while watching tv ?
In general, this is not recommended. However, it could make you eat more slowly. It can also be very relaxing to enjoy jour meal and a good show at the same time. Experiment a little and find out what works best for you. If the tv distracts you, simply turn it off and enjoy your meal !
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