Say no to water: If you are used to sipping water or any other drink as you eat, you might want to stop now. "Drinking water while you eat causes distension or swelling of your tummy and prevents food from being digested properly," says Mumbai-based general physician Dr Sunita Dube. It could also cause acidity. "However, a few sips of water won't do any harm," says Mumbai-based nutritionist, Naini Setalvad.
Don't distract yourself: Don't read, watch TV or do anything else while you eat. Focus on what you eat and take at least 20 minutes to eat each meal. "Our brain takes about that long to register that our stomach's full," says Dr Sunita. So, we automatically will not over eat after that. "Watching TV mindlessly while eating may make us more than we want to/ need to," says Naini. This will also help you to keep your weight in check.
Chew properly: Chew every bite about 30-32 times. "But, since we cannot keep count, chew it till it is of near-liquid consistency, so that it is digested properly," says Naini. "If food is not chewed properly, it could cause health problems like gas or constipation," says Dr Sunita. Eating hurriedly may not affect you while you are young, but could give you major gastric problems later.
Avoid feeding your emotions: "If you eat while you are stressed or upset, you only tend to overeat," says Dr Sunita. Our mind tends to lose a sense of judgement and we end up eating food that may not be nutritious and also adds unwanted calories. "Stock up on raisins, dates and dry fruits and nuts for such moments," advices Naini. Stock up on khkras and popcorn if you are more likely to crave for crunchy, savoury snacks. Make sure you are relaxed while you eat to get the most of it.
Don't move around/fidget: Eating as you move around doesn't let your body absorb nutrients properly. "It also comes in the way of proper digestion. But, standing is fine," says Dr Sunita.
Avoid eating refrigerated/microwaved food: "Freezing your food is alright. But, don't do it all the time as you lose out on its nutritional value and taste too," says Dr Sunita. Check for the shelf life of refrigerated food. Check if it has a foul smell or has been discoloured before you eat it. Zapping your food in the microwave often, is not healthy too. But if you must, make sure you sprinkle a little water on it before you re-heat it to preserve its nutrients.
Eat on time: Enough has been said about the importance of eating on time. "Not eating of time could lead us to consuming more calories later. Don't delay your meal for more than 30 minutes," says Dr Sunita. "Eat up to five-six small meals everyday and try to plan at least 85% of these to make sure you get enough from each category- fats, proteins and carbs," Naini suggests.
Rules from Naini to keep in mind
Eat fruits for breakfast, as the sugars will give you energy to keep going for a long time afterward. Thus you will avoid indulging in snacks that are unhealthy and fattening.
Make sure your lunch and dinner includes salad or a raw vegetable of any kind. This will keep your fuller for longer and will prevent you from digging into unnecessary mid-meal snacks that can add to your weight.
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