The Trap of Mindless Eating

One of the things that I've noticed through observation and experience over the years is that people seem to consume a lot more than they think they do. Ask yourself if you do any of the following (or if you are not in a self-reflective mood, then see if you notice these behaviors in others!):

1. Snack while making meals (from the ingredients, or other handy items)?
2. Consume an entire bag/plate of something that was not intended as a "single serving" size?
3. Finish what's in the pot/plate to avoid having to put it away or throw it out?
4. Munch while watching TV or a movie?
5. Easily forget what you ate for a recent meal?

If you observe any of these in yourself or others, it is not surprising! 

Brian Wansink, Author of the book "Mindless Eating: Why We Eat More than we Think" sums it up this way:

Most of us don’t overeat because we’re hungry. We overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers.

Our studies show that the average person makes around 250 decisions about food every day – breakfast or no breakfast? Pop-tart or bagel? Part of it or all of it? Kitchen or car? Yet out of these 200+ food decisions, most we cannot really explain. 

It is a very complex and scientific issue, but there are a few really simple things you can do to start becoming aware of this phenomenon, and using some of the tips to your advantage! Let's be clear though, that each of these suggestions may take a week or so of "work" and a bit of planning to become a habit and make a difference in your overall healthy eating patterns. Pick one and work on it until it is a habit, then move on to another suggestion.

1. Become more focussed when snacking by making a few simple eating rules, like you must eat from a plate, or must not eat while standing up! Here is a daily checklist that can help you make some changes.
2. Portion it out and make it pretty - serve your snack/meal onto an attractive plate/bowl of a size JUST big enough to accommodate the portion. A too big plate makes you feel cheated!
3. Consider leftovers a blessing! Pop those leftovers into portion-sized containers and stuff them in the fridge/freezer as you serve the meal. Saves on making lunch tomorrow!
4. Keep your hands busy with something else while watching TV to curtail the "snack and stare" syndrome. Take up knitting, crocheting or origami! (Anything that makes it impractical to keep reaching for the chip bowl.) If you just can't seem to sit still and enjoy a movie, then great! Get up and do something active instead!
5. Plan and enjoy your meals - use a calendar to plan upcoming meals if you can, or even jot down a quick note with your next few meal ideas and stick it to your fridge. When you have made it, sit at a table (not your desk) and enjoy it -- chew, put the fork down, savour the flavours!