Sunday, March 22, 2015

How to Enjoy Eating

Today, consumers are bombarded with numerous dietary messages, many of which often lead to unhealthy relationships with food such as avoiding or limiting food items and whole food groups. Eating "properly" is met with perceptions of control, monotony and bland. While, eating "enjoyably" comes loaded with feelings of guilt and fear, relating to getting fat, ill or worse; thereby explaining the fact that only 40% of people admit to enjoying food.

However, the issue of enjoying food is a complex one that requires individuals to trust and be comfortable with hunger, appetite and satiety.

Ellyn Satter, MS, RD principles to enjoying food are:
Give yourself permission to choose enjoyable food
Give yourself permission to eat enjoyable food in satisfying amounts
          (**satisfying amounts does not mean overindulging or gluttony)
Develop the discipline to have regular and reliable meals
Develop the discipline to pay attention to what you eat

Ellyn Satter highlights, applying these guidelines to food consumption can lead to:
Foods no longer being forbidden but rather ordinary foods
Larger portion sizes losing their appeal and
Healthy foods becoming enjoyable when you eat them for pleasure rather than for obligation


Post Taken and Modified from:
Satter, Ellyn . 2011. The Joy of Eating. Weight Management Matters. Vol 9:11; p 2-3.

Snacks vs Treats

Did you know: There’s a big difference between a snack and a treat.  Always snack smart!” Kelly Whalen, RD @BalanproPortion 
Treats are foods that contain empty calories meaning they provide the body with a large amount of energy and very little nutrition (e.g. low in fibre, vitamins and minerals). Treats are high in added sugars, processed fats, artificial flavours, artificial colours and or sodium thus, making it easy to overindulge.
 Limit treat consumtion to once a week event.

Instead
, snack on foods that are packed with nutrients
(e.g. water, vitamin C, calcium, vitamin A, protein etc.), low in added sugars, sodium, and contribute to your daily dietary fibre intake. These are called smart snacks. Smart snacks can be consumed everyday just be mindful of the portions.
☛ Limit smart snacks to 1 to 2 portions a day; if you have a high physical activity level then more can be included.

 Here are some vibrant examples of smart snacks:
Smart Snack #1: Paw paw chunks with Sweet Cream
 Image source

Smart Snack #2: Whole wheat mini bagel topped with peanut butter & pecans and fresh fruit
 Image source

Smart Snack # 3: Multi-grain cereal, fruit & Yoghurt Parfait
(Be sure to use Full-fat plain yoghut instead of fat-free used in recipe)
Smart Snack # 4:Coconut Mango Lollies
Image source
Read More on Smart Snacks:
Eat Right Ontario