Page 5 - How to Eat

Three key eating principles include moderation, balance, and variety.

Moderation refers to appropriate portion sizes. All foods can fit into a healthy diet if consumed in appropriate amounts and combined with regular physical activity.

Balance refers to an overall intake of mainly nutrient-dense foods, with some foods of low nutrient density here and there. A diet of mostly nutrient-dense foods will compensate for occasional indulgences.

Variety refers to eating several different types of food from each food group in order to consume a wide range of nutrients.

For those new to weight management, appropriate portion sizes can be difficult to figure out. Restaurants are notorious for serving extra-large servings, and there are frequent discrepancies between the serving sizes listed on nutrition facts labels and the actual amounts of food people typically eat. Also, MyPyramid recommends amounts of foods in teaspoons (oils), cups (fruits, vegetables, and dairy), and ounces (grains and meat & beans). Some effort is required to understand how to measure these foods. For more information about portion sizes, take a look at the Making Sense of Serving Sizes handout.

As you employ the principles of moderation, balance, and variety while eating, it is also important to cultivate an understanding of internal hunger and satiety cues.

Hunger refers to the physiological need for food or the discomfort, weakness, or pain caused by lack of food.

Appetite refers to the psychological desire to eat and is often associated with sensory experiences such as sight and smell, or emotions, social situations, or cultural conventions.

Satiety refers to the physiological and psychological experiences of fullness. Both your brain and your stomach are satisfied.

Before eating, examine your level of hunger, appetite, and satiety. Are you about to eat because you are actually hungry? Or does the clock say it’s time to eat? Are you bored or upset? Is everyone else eating? Habitually eating for reasons besides satisfying hunger can make weight management challenging.

Two self-tests can be used to assess your hunger:

Apple Test

Ask yourself, “Am I hungry enough to eat an apple?” (If you really like apples, substitute another food about which you feel more neutral). If you are truly hungry, you would probably eat the apple. If not, you likely want to eat for non-hunger reasons.

Hunger-Satiety Scale

This Hunger-Satiety Scale handout depicts a continuum of internal cues about hunger and satiety. Examine where you are before, during, and after you eat. Neither end of the Hunger-Satiety scale is a pleasant state of being. Aim to stay between 3-7. If trying to lose weight, try to stay between 3-6.

Adhering to your recommended food group amounts and eating according to your internal cues may prove challenging if your work and/or class schedule dictates when (and sometimes what) you eat. The best strategy is to plan ahead.

• Train your body to be hungry and ready to eat when you have a break.

• Prepare healthy meals and snacks so you don’t have to rely on fast food or vending machines. You will save money too.

• Have a snack of 150-200 calories available if you get hungry and must go longer than 3-5 hours between meals.

• Try to eat without distractions (such as work or TV), which promote mindless eating. A better awareness of what you are eating will help you eat appropriate amounts.

• Eat with others, if possible. Sit at a table and use plates and utensils. Intentionally creating a pleasant and relaxed dining experience may help you appreciate your food and regulate your intake.

* Note: These suggestions may be more helpful for some individuals than others.

Adopting a lifestyle of healthy eating habits may seem daunting at first, but it will become easier with practice. People often are able to keep their healthy habits during their normal daily routines but find special occasions more intimidating. When going to a restaurant, party, or traveling, people generally have less control over the selection of foods and times to eat. Additionally, social pressure may cause them to feel obligated to eat in order to please the host. There is no need to worry in these situations.

Remember to:

• Utilize the Hunger-Satiety scale and Apple Test.

• Don’t feel guilty for eating less nutrient dense foods. If you really like the food, go ahead and eat and enjoy it, but don’t stuff yourself. Be selective, though, and only indulge in foods you really like.

• If feeling obligated to eat (and you really are not hungry), eat a small amount and generously compliment the host.

• Consider splitting an entrée at a restaurant or ordering lunch size or child size portions. If this is not possible, eat until you are satisfied and take home leftovers.

By learning to pay attention not only to what you eat but how you are eating, you will be well on your way to a lifetime practice of properly nourishing your body.

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