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Wednesday 28 June 2017
News updated at 1:52 AM IST

Avoid overeating

Pavithra N Raj, March 18, 2017, DHNS 0:08 IST

Can’t resist the craving for your favourite dessert? Well, the key to healthy eating is not what to eat but how much to eat. It is absolutely alright to have a delicious cup of pudding when you feel like it. However, there needs to be a balance between healthy eating and indulgences.

Whenever people start putting on weight, they often try to avoid sweets or decrease their portion sizes considerably. This, a lot of the times, can make them feel weak and sluggish. It is important to ensure that you do not suppress your hunger and have the right portions of nutritious foods.

Here are some ways to regulate your diet so that you enjoy nutrition in every bite:

Prepare small meals: Avoid cooking extra as you might end up eating the leftovers, which will add extra pounds.

Take small servings: Remember, you could always take more if you still feel hungry.

Eat slowly: It not only helps you chew your food better but also lets you enjoy the taste. When we eat food fast we tend to eat more than we need without realising it. Eating at a slow pace helps your body digest the food better.

Have smaller, more frequent meals: Instead of eating one big meal, make sure that you eat smaller meals at regular intervals. This helps the body register how hungry you are so that you can avoid overeating.

Always eat out of plate: When food is eaten off the plate you get to know how much you have eaten. Eating out of the bag can be misleading and can lead to higher calorie intake.

Share your food: This can also help you avoid eating extra and ensure less calories.

Replace packed foods with healthy foods: Whenever you eat packed foods, make sure you make up for it by eating healthy at the same time. This can be done by including an apple or orange in your diet.

Load on fruits and vegetables: Gorge on boiled veggies and fresh fruits as part of your meal. A box full of veggies will not only ensure nutrition but will also help in cutting calories.

Have a king-size breakfast: Do it right by including salads, fruits and milkshakes instead of oil and extra butter. Even simple food can be made tasty with a pinch of chaat masala.

Be regular: Make sure you involve healthy eating in your day-to-day life. Start slowly and inculcate good eating habits. Remember, regular and healthy meals curb cravings and help you avoid weight gain.

(The author is dietician executive, Columbia Asia Referral Hospital, Yeshwanthpur)

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