Diet Talk - Eating Environment

DIET TALK is a series of 56 topics addressing the psychological and social aspects of successful, long-term weight management. DIET TALK is based on my NPR series. This lecture addresses eating environment.

Transcript

Eating Environment Make sure your eating environment is working for you,

Not against you,

By making a few alterations.

First,

Put all food out of view.

You are less likely to eat when food is out of sight.

Keep only healthy,

Appropriate foods where you can see them when opening the refrigerator and cupboard doors.

So,

When you go looking for something to eat,

All you'll find are foods you feel are okay to have.

Second,

Don't eat one-step foods such as casseroles or mashed potatoes,

And stay away from easy-to-eat snack foods.

The tendency is to eat more when there is no manipulation required.

The idea is to eat foods that require preparation just before they can be eaten.

It takes longer to eat the separate items that make up a sandwich than to eat the sandwich as a whole.

So,

Have broiled chicken instead of beef and noodle casserole,

Boiled potatoes instead of mashed,

Unshelled nuts instead of shelled,

And eat an orange instead of potato chips.

The longer it takes you to eat something,

The less you'll eat before feeling full.

Third,

Have something to do instead of eating when you get diverted from what you are doing.

Keep projects that require using your hands available in handy for those times when you want to eat between meals.

Plan things to do for those times you feel vulnerable to inappropriate eating.

In review,

Make sure your eating environment is conducive to weight management by keeping foods out of sight,

Having only appropriate foods available,

Eating foods that require manipulation,

And planning for difficult times.