Degree column: Improving your eating habits

Now that 2012 is here, many of you have made New Year’s Resolutions to lead a healthier lifestyle — whether you have resolved to lose weight, make healthier food choices, eat smaller portions or something along those lines. If this sounds like one of the resolutions that you have made, continue reading for a few tips on how to make this resolution a reality.

First things first… have you ever thought about how much or when you eat and whether your eating has to do with actual hunger? Eating often has to do with boredom or stress.

There are lots of reasons why we eat: comfort, celebration or even because everyone around us is eating. Food tends to be the focal point of our gatherings, especially during the holiday season when we share our lives and enjoy friends, family and fellowship around food. Over time, we can lose track of our body’s ability to tell us when we need to eat...and when we don’t.

If very little of your eating has to do with hunger, then you need help you get back to the basics of listening to your body and eating to live, not living to eat. At the end of this column, you will find a link to a hunger fullness scale, which will help you to identify your level of hunger. As you use this scale you may find that you are not hungry but just want to eat. If so, find other ways to keep your hands and your mind busy.

Here are some options if you tend to eat when reading or doing work (whether at home or at the office):

• Keep a glass of water nearby — thirst can sometimes be mistaken for mild hunger. Sip water throughout the day when you feel the urge to eat but are not hungry.

• Another trick is to keep your hands busy. If you snack when watching television, take up needlepoint, crochet or knitting to keep your hands occupied. Try folding laundry or doing anything else instead of snacking that distracts your hands.

• If you tend to eat when stressed, get up and do something else to take your mind off of your stress and to keep your hands out of the cookie jar. Try going for a brisk walk, doing jumping jacks or even stretching your arms, legs and back. Distraction is the best way to take your mind off of what is nagging you.

• Learn to manage your cravings. Before you reach for what you crave, stop and ask yourself: “Am I hungry?” “How will I feel after I eat a bag of chips or a half-pint of ice cream?” Wait 15 minutes and distract yourself with something other than food. If after 15 minutes have passed and you’re still thinking about what you crave, then go ahead and enjoy a small amount. Measure out a small portion, about a 1/2 cup (no eating out of the container!) and slowly enjoy each bite.

When you do eat, be mindful. Mindful eating means eating with awareness: awareness of what is on your plate and also awareness of the entire eating experience. Be present in the moment and enjoy every aspect of the meal you are eating.

• To practice mindful eating, eat without distractions. This means no cell phone, TV, work, computer, newspaper, etc. Avoid eating while driving or working at your desk. Eat slowly while sitting down and enjoy every bite. Try to make each meal last at least 20 minutes.

Eating with awareness helps us to avoid overeating and helps us to identify how certain foods make us feel. When we listen to what our body is telling us, we can learn a lot. We should eat when we are hungry and stop when we are full. This awareness of hunger and satiety is important to maintain a healthy body weight and helpful to lose weight. Understanding how food makes us feel helps us to make better choices and feel good about our lifestyle.

For information about eating healthy visit: http://www.myeatsmartmovemore.com/index.html

Toi N. Degree is a family and consumer education agent for North Carolina Cooperative Extension. You can email her at toi_degree@ncsu.edu