Mastering Moderation by Developing Balanced Food Habits
Have you ever found yourself at the bottom of a bag of chips after intending to have just a few? Yes, we have, too. Moderation is defined as the avoidance of extremes or excesses; observing reasonable limits. Essentially, moderation is about finding balance and that balance has a place in nearly all aspects of life — from how much money you spend to how much you eat or drink.
We’ve all struggled to practice moderation throughout our lives, at times swaying more towards an all-or-nothing mentality. This mentality can be especially easy to fall into when it comes to food – it may seem simpler to cut out your nightly bowl of ice cream all together rather than cutting back to having it a few nights a week or having a smaller portion. Of course, there are situations where all-or-nothing is appropriate, like in the case of a food allergy or sensitivity but typically this mindset can lead to more harm than good. Human-tendency is to want what you can’t have. When you label a food as “bad” or as one that you can’t have, you’re usually going to want it more.
As with any muscle group, they require training and moderation is no exception. Here are a few tips to help you strengthen your moderation muscles.
Mind Your Portions
Being mindful of portion size is an excellent tool in practicing moderation. Aim to eat until you’re full, not uncomfortable. Using smaller plates can be one way to keep portions in check. Your brain will get the visual cue that you’re eating a full plate of food, but you’ll ultimately be eating a smaller portion than if you had used a larger plate. It can also be helpful to remind yourself that you can always have more if you want to. If you finish your first serving and still want more, you can have more.
And remember, leftovers are a thing! Rather than feeling pressured to finish your meal to avoid being wasteful, save what’s left for later.
Eat Regularly
When you go a long period of time without food, several things happen. One, your blood sugar can dip which can lead to symptoms including fatigue, brain fog and shakiness. Two, your metabolism slows down – think of your metabolism like a fire, you must give it kindling to keep it burning through the day. And three, your body begins to panic and can switch into a survival mode. This survival mode tells your body to protect your fat stores and often contributes to increased cravings for food that can lead us to overeat because we reach a point of such ravenous hunger.
Similarly, many people have the tendency to skip meals ahead of a “splurge” to compensate for extra calories, like before Thanksgiving or a party. Rather than skipping meals, focus on eating small meals throughout the day. Ideally, you will eat breakfast, lunch and dinner and have a snack or two in between. This keeps your metabolism burning efficiently and prevents that sudden, uncontrollable hunger we’ve all experienced before.
Keep easy, grab-and-go snacks on hand like mixed nuts, berries, jerky and string cheese.
Pace Yourself
Eating is not a race even though your hunger may lead you to think it is at times. Take your time when you sit down to eat a meal and strive to savor each bite.
Chew your food thoroughly, put your fork down between bites, and try to be present – no cell phones or television to distract you. You will not only enjoy your food and the whole dining experience more, but you’ll also give your body a chance to catch up and provide satiety cues.