When enough is enough: How to avoid overeating

But when are you full? This part isn't so obvious as the brain needs time to register that fullness feeling. Often we overeat simply because we just aren't paying attention.

How to avoid overeating
• Before and during your meal, ask yourself if you're still hungry
• Eat slowly
• Put your utensils down every couple of bites
• Don't make yourself finish the entire plate of food
• Serve smaller portions, saving leftovers for another meal
• Use mealtime to relax and enjoy yourself. Sit down and take the time to chew each bite, avoiding distractions such as TV.

Eating healthy, small snacks throughout the day can also help manage overeating, says registered dietitian Lois Ferguson. “Healthy snacks help keep energy levels up, so you are less hungry and don’t over eat at meals.”

The right snack choices will help prevent overeating
“A recent survey shows that over 40 per cent of calories eaten as snacks come from foods such as sweets, pop and commercial muffins,” says Lois. She recommends healthy snacks that provide a range of nutrients, including carbohydrates for energy and protein to sustain you longer. Snacks such as fruits and milk products can help achieve and maintain a healthy weight because they satisfy you between meals.

“Fresh fruit dipped in yogurt is delicious. Enjoy banana bread and a glass of milk at snack time. Cheese and cherry tomatoes are healthy snack foods too,” she says.

To learn more about hunger signals, go to yourhealthyweight.ca >>