How Often Should We Eat?

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We need to find a set of habits which are sustainable and maintainable for us in our lives. Something which helps us function at the level we want, helps achieve a healthy weight, provides consistent energy levels, good concentration, with no gut pain, indigestion or bloating. What works for one person will be very different for another.

 

Breakfast is a great example. We have often been told it’s the most important meal of the day, and for some it is a great habit to adopt to get the day started right. However, if you’re not a morning person and you feel nauseas trying to eat at 7am, then you don’t need force feed a boiled egg down your throat. Adapt healthy eating habits which are right for you as an individual.

 

The caveat to this is if you do skip breakfast and are then spear tackling the local baker to consume three chocolate muffins at 10am, then this is a good indicator you should be having something a little earlier!

 

Learn to listen to your body, when you are experiencing physiological hunger (stomach grumble etc.) eat. Choose something good quality with a blend of good carbs, protein, healthy fats and salad/veggies so you feel satisfied for longer.

 

Avoid non-hungry eating

• Because it’s time to eat (1pm – I’ll turn into a pumpkin if I don’t have)
• Because I feel like food (there is a big difference between physiological hunger and just feeling like food)
• Procrastination/boredom
• Emotional (sad/happy/angry/mad)
• Reward (I deserve it)
• Distraction – from emotion, work, tasks etc
• Because someone else is eating
• Eat everything on the plate – even though we are full
• Opportune eating (Oooh that looks tasty!)
• Eating your children’s, partners or friends left overs (waste not want not)

 

Slow down

Slow down and enjoy your food, it is one of life’s great pleasures but we often eat at a pace to qualify for the world championships, OR are distracted by social media, TV etc. that we are not even aware of what we are eating. Eating slowly allows our appetite hormones to keep pace with our stomachs. When we eat slowly we give our bodies chance to realise when we have had enough. How many times have you finished a meal, then five minutes later get up and feel ‘stuffed’ or over full?

Some tips to help slow down your eating:

• Chew your food ten times
• Put your cutlery down between mouthfuls
• Take a breath between bites
• Eat undistracted
• Eat at a table
• Concentrate on the flavours, textures and smell of your food
• Eat like you are on a first date!