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15 expert-backed tips to ensure good eating habits

Ritu PuribyRitu Puri
July 9, 2019
inDiet
21

Better known as the Sherlock Holmes of Food and the Wizard of Why, Brian Wansink has helped improve the deeper scientific understanding of food eating and food shopping. Wansink, professor and director of the famed Cornell University Food and Brand Lab, has penned over 100 academic articles and books, including the best-selling book Mindless Eating: Why We Eat More Than We Think and Marketing Nutrition (2005).

Over the years, one of his fundamental findings is that our environment —the way a food is labelled, presented, stored or served—biases our eating habits and taste preferences. His Mindless Eating explores the diverse messages and influences that constitute our eating habits, which we tend to follow “mindlessly.”

Wansink, a leading expert in changing eating behaviour, believes we have a “see food” diet: “You see food and you eat it just because it’s there.” The average person makes a staggering 200 food decisions a day without even realising and it’s essential to ensure that your surroundings prompt you to make healthy choices.

The professor believes – and he has evidence to back him up — that just as “we can mindlessly overeat, we can mindlessly eat better”.

Follow his practical tips on how to exploit subconscious influences to inculcate healthy eating habits and help meet your health or weight-loss goals.

  1. Eat something hot for breakfast within the first hour of waking up
  2. Avoid going more than 3-4 hours without having something small to eat.
  3. If you want to consume lesser at each meal, replace your regular dinner plates with smaller ones.
  4. Put down your fork and knife between bites to slow down your eating. Minding your table manners has its benefits!
  5. Putting the fork and spoon away and picking up chopsticks will also slow your eating. Research has shown that chopsticks were the utensil of choice of non-obese people in a Chinese restaurant.
  6. To slow down your drinking, pour your bubble in the champagne flute instead of the short stubby glass.
  7. Keep your kitchen counters clear of all foods. Only the healthy ones – fruits and veggies – can make a home there.
  8. A small change like putting a fruit bowl on your kitchen counter helps remind you every day that you should eat more fruit.fast food
  9. Never eat directly from a package. Always portion food out onto a dish before you start eating.
  10. Keep the candy dish out of view and move healthier foods to eye-level in the cupboard and refrigerator.
  11. The colour of our plates also affects how much we eat. If there is a huge contrast between the colour of the food and the colour of the plate – say pasta in tomato sauce on a white plate – you’re more likely to eat less. Remember this tip when eating out!
  12. Eat in the kitchen or dining room, rather than in front of the TV, where you’re likely to lose track of how much you’ve eaten.
  13. Don’t stay on at the dinner table just to be social. This one time you can give dining etiquette the go-by. Or else, you are likely to end up overeating.
  14. Environmental factors, such as music and lighting, also affect eating habits. If you adjust music and lighting to extend a person’s dining experience, they end up eating less. This is because the more relaxed the person is, the slower they eat, and the quicker they say “I think I’ve had enough”.

Beware of “health halos”. A couple of healthy items on a restaurant menu does not ensure that all the food there will be the healthy and low calorie.

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Tags: food eatingfood shoppingfoodsgood eating habitshealthhealthy eating habitsweight managementweight-loss goals
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Ritu Puri

Ritu Puri

Ritu, who battled weight issues, acne and other health issues as an adolescent, managed to overcome these problems through changes in diet and lifestyle. Her success prompted her to pursue the subject professionally, leading her to a BSc in Home Science followed by an MSc in Food and Nutrition from Lady Irwin College, Delhi University. Ritu completed a training programme with All India Institute of Medical Science (AIIMS) before working with Fortis Hospital, and the Nutrition Foundation of India. Serving as a Sr. Nutritionist at HealthifyMe, she aims to help her clients to make small changes in their lifestyle that will positively impact their health.

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Comments 21

  1. Abdul Hannan says:
    6 months ago

    Great, thank you for sharing the good eating habits

    Reply
  2. Nirav darji says:
    11 months ago

    Very good learning

    Reply
  3. Ganesh says:
    11 months ago

    Good

    Reply
  4. Jaybir Kumar says:
    2 years ago

    Awesome information for healthy eating.

    Reply
  5. Namit says:
    2 years ago

    Good

    Reply
  6. Sarla says:
    2 years ago

    Excellent blog. Lot more to know. Thanks for sharing

    Reply
  7. Manas says:
    2 years ago

    Good stuff ????

    Reply
  8. Margaret Jennifer Samson says:
    2 years ago

    a very good blog

    Reply
  9. Priyank says:
    2 years ago

    ????????

    Reply
  10. Krishna Nanduri says:
    3 years ago

    That’s a considerable fact which needs to be noted

    Reply
  11. Pankaj Srivastava says:
    3 years ago

    Diet suggested must have few options as alternative…. As everywhere and everytime getting the mix meal and combination is not possible to get while traveling

    Reply
  12. Subrat kumar parida says:
    3 years ago

    Wow…

    Reply
  13. Bala says:
    4 years ago

    Thank you for the suggestions

    Reply
  14. Gooty says:
    4 years ago

    Good

    Reply
  15. Dipakkumar says:
    5 years ago

    Right article

    Reply
  16. Shubh chandra mishra says:
    5 years ago

    Better

    Reply
  17. Sanjeet says:
    5 years ago

    Nice tips indeed. Thanks

    Reply
  18. Sanjeet says:
    5 years ago

    Good tips indeed. Thanks

    Reply
  19. Vishal Gupta says:
    6 years ago

    Valuable note.

    Reply
  20. Rakesh says:
    7 years ago

    Nice read..

    Reply
    • somen ghosh says:
      2 years ago

      Good for healthy lifestyle.

      Reply

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