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Published on May 08, 2014

Top 10 Tips for Avoiding Mindless Eating

May 08, 2014

    1. If you shop at big-box stores for groceries, consider pre-portioning food into smaller containers or packages. Individual snack bags work well.
    2. Keep less variety of foods in your pantry and refrigerator. This may lead to less snacking therefore eating less.
    3. Use smaller serving dishes and serving utensils. Salad plates, salad forks and dessert spoons are a few examples.
    4. Portion out 20% less of a meal than you anticipate you will eat.
    5. Portion out 20% more vegetables than you anticipate you will eat. Make half your plate vegetables.
    6. Clean and prepare fruits and vegetables when you bring them home from the store. Store them at eye level in the refrigerator.
    7. Purchase hummus, low fat ranch or yogurt based dips to serve with fruits and vegetables.
    8. Store treats or higher fat snacks in a cupboard or drawer that you don’t use often or is more difficult to reach.
    9. Place the vegetables and dinner salad on the table while leaving high calorie entrees and side dishes on the stove.
    10. When eating at a buffet, only fill 1 plate with the foods you want to eat.

    Adapted from Mindless Eating, by Brian Wansink, PhD, Bantam, 2006.

    Melissa Romano, RD, LDN
    Certified Diabetes Educator

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