Feast and Stay Fit
Health Meditations
Health Information for Body, Mind and Spirit
Health Information for Body, Mind and Spirit
- A Holistic Approach to Health
15 Tips for Healthy Eating in Social Situations
Your social life may be filled with parties, tempting high-calorie treats and opportunities to
overeat. It's possible to enjoy a busy social life and control your appetite. Here are a few
suggestions:
1. Have breakfast.
Eating breakfast will influence your appetite for the rest of the day. Have protein and plenty of
fiber and whole grains in the morning. If you eat a good breakfast, you will eat less at lunch
and less at dinner.
2. Eat a healthy snack before you go to a party.
If you get to the party with an empty stomach, you will overeat. Having a light healthy snack
before the party will take the edge off your hunger.
3. At buffets, use a small plate.
If your plate is smaller, you will take less food.
4. Don't have a second helping.
Using a small plate will not help if you refill it two or three times. Fill it once and leave it at
that. If your host insists that you have more, ask to take home a doggy bag.
5. Watch your serving size.
The rule of thumb is the palm of your hand or the size of your fist. A serving of meat, fish or
poultry should be no bigger than the palm of your hand (without the fingers.) A serving of
starch or vegetable should fit in the palm of hand or should be no bigger than the size of your
fist.
6. Choose vegetables over starches.
Put a variety of brightly colored vegetables on your plate. Go easy on the starches.
7. Skimp on the sauces.
Take very small portions of any food swimming in sauce or drowning in cheese. When
possible, have the sauce on the side and use it sparingly.
8. Have dessert, but do so in moderation.
Don’t deny yourself dessert. You’ll feel like you are on punishment if everyone except you is
feasting on sweets. Have dessert, but use restraint. Offer to share a dessert with someone.
9. Savor each flavor.
Eat slowly. Enjoy the flavor and texture of each mouthful. Eating slowly will give your brain
time to tell your stomach that you're full. A special part of your brain, the satiety center, tells
your stomach that you've had enough. It takes 15 to 20 minutes for your satiety center to kick
in. Eating slowly will give your brain plenty of time to send your stomach the signal.
10. Push away from the table.
When you push away from the table, it says that you are finished eating. If others are still
eating, ask for a glass of water with lemon and sip it slowly while they finish.
11. Drink plenty of water.
Drink a glass of water before you eat. Sip water with your meal. Have a glass of water after
you eat. You'll stay well-hydrated and you will feel full.
12. Avoid mindless munching.
Nibbling on chips, dips and nuts is one way to keep busy when you're uncomfortable or
bored in a social situation. These salty, fat laden calories add up. Find someone else who
looks bored or uncomfortable. (They will be nibbling too.) Introduce yourself and start a
conversation. It's not polite to talk with munchies in your mouth. If you are busy talking, you
will eat less
.
13. Enjoy a calorie-free cocktail.
Sip on sparkling water or club soda with a twist of lemon or lime. It will fill you up and
eliminate the empty calories found in soft drinks and alcohol.
14. Maintain your exercise routine.
Make and take time to exercise. If possible, schedule a workout before the party. (Make sure
you have plenty of time to shower and dress for the party.) Exercise is an excellent stress
reliever. Exercise increases the endorphins in your brain. Endorphins are chemicals that
make you feel good and suppress your appetite.
15. Take time to renew your body, mind and spirit.
Life can be stressful. Spending time with God is the ultimate refreshment. Make and take
time to rest, meditate on the word and pray. Thank God everyday, for giving you a reason to
celebrate. Psalm 118:24 "This is the day the Lord has made; We will rejoice and be glad in it."
Your social life may be filled with parties, tempting high-calorie treats and opportunities to
overeat. It's possible to enjoy a busy social life and control your appetite. Here are a few
suggestions:
1. Have breakfast.
Eating breakfast will influence your appetite for the rest of the day. Have protein and plenty of
fiber and whole grains in the morning. If you eat a good breakfast, you will eat less at lunch
and less at dinner.
2. Eat a healthy snack before you go to a party.
If you get to the party with an empty stomach, you will overeat. Having a light healthy snack
before the party will take the edge off your hunger.
3. At buffets, use a small plate.
If your plate is smaller, you will take less food.
4. Don't have a second helping.
Using a small plate will not help if you refill it two or three times. Fill it once and leave it at
that. If your host insists that you have more, ask to take home a doggy bag.
5. Watch your serving size.
The rule of thumb is the palm of your hand or the size of your fist. A serving of meat, fish or
poultry should be no bigger than the palm of your hand (without the fingers.) A serving of
starch or vegetable should fit in the palm of hand or should be no bigger than the size of your
fist.
6. Choose vegetables over starches.
Put a variety of brightly colored vegetables on your plate. Go easy on the starches.
7. Skimp on the sauces.
Take very small portions of any food swimming in sauce or drowning in cheese. When
possible, have the sauce on the side and use it sparingly.
8. Have dessert, but do so in moderation.
Don’t deny yourself dessert. You’ll feel like you are on punishment if everyone except you is
feasting on sweets. Have dessert, but use restraint. Offer to share a dessert with someone.
9. Savor each flavor.
Eat slowly. Enjoy the flavor and texture of each mouthful. Eating slowly will give your brain
time to tell your stomach that you're full. A special part of your brain, the satiety center, tells
your stomach that you've had enough. It takes 15 to 20 minutes for your satiety center to kick
in. Eating slowly will give your brain plenty of time to send your stomach the signal.
10. Push away from the table.
When you push away from the table, it says that you are finished eating. If others are still
eating, ask for a glass of water with lemon and sip it slowly while they finish.
11. Drink plenty of water.
Drink a glass of water before you eat. Sip water with your meal. Have a glass of water after
you eat. You'll stay well-hydrated and you will feel full.
12. Avoid mindless munching.
Nibbling on chips, dips and nuts is one way to keep busy when you're uncomfortable or
bored in a social situation. These salty, fat laden calories add up. Find someone else who
looks bored or uncomfortable. (They will be nibbling too.) Introduce yourself and start a
conversation. It's not polite to talk with munchies in your mouth. If you are busy talking, you
will eat less
.
13. Enjoy a calorie-free cocktail.
Sip on sparkling water or club soda with a twist of lemon or lime. It will fill you up and
eliminate the empty calories found in soft drinks and alcohol.
14. Maintain your exercise routine.
Make and take time to exercise. If possible, schedule a workout before the party. (Make sure
you have plenty of time to shower and dress for the party.) Exercise is an excellent stress
reliever. Exercise increases the endorphins in your brain. Endorphins are chemicals that
make you feel good and suppress your appetite.
15. Take time to renew your body, mind and spirit.
Life can be stressful. Spending time with God is the ultimate refreshment. Make and take
time to rest, meditate on the word and pray. Thank God everyday, for giving you a reason to
celebrate. Psalm 118:24 "This is the day the Lord has made; We will rejoice and be glad in it."
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| Dr Deborah White Email: drdwhite@healthmeditations.com |
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