It is unavoidable at the end of the year parties incorporate into our usual diet foods of lower nutritional quality or more concentrated in calories. That is why, although the quality may suffer (especially in eventual meals) we show you how to control food portions leaving for it, the best tips that you can put into practice.
Quality and quantity matter
take care of quality of what we eat can be of great help to protect the health of the body, but also to ensure adequate food intake in terms of quantities.
This is due to the fact that the consumption of foods rich in fiber, with lean proteins or that demand chewing and have a high water content, can help to satiate us easily and to ingest fewer calories at each meal, thus adjusting the amounts to the body’s needs.
However, as we have said, on Christmas Eve as well as on New Year’s Eve and at other occasional dinners typical of the end of the year, It is common to find dishes of inferior quality those of us who usually eat day by day and at the same time with more calories, especially due to the incorporation of sweets or more complete menus than those we usually prepare daily.
For this reason, we propose you, in addition to taking care of the quality in Christmas dinners, control food portions to ingest and for them we leave the following tips that you can put into practice:
Always record what was drunk and consumed
eat mindfully and do not lose track of the amount that we are consuming as well as the dishes and drinks that we choose to enter our body, is key to controlling portions.
If we are pecking and lose notion of quantity Of the snacks that we have entered our body during the appetizer, it is very likely that we end up consuming more than necessary; while if we are pay attention to the quantities that we drink and consume we can much more easily moderate the portions.
For this reason, we always advise keep a mental record of what was consumed and drunk at New Year’s Eve dinners.
Eat only after sitting at the table
Eating standing up and without sit at the table It can lead us to an excess in the amounts consumed, since it promotes an underreporting of what is ingested.
Therefore, whenever possible we recommend starting to eat food only after they have been seated at the table and have served us food.
Avoid distractions when eating
Eating with distractions, this is with music, in front of a television or doing another task such as cooking, dancing or others, promotes unconscious consumption of food and for this reason it promotes the intake of higher amounts.
Then, avoid distractions while eating In such a way that we are attentive to the quantities and foods we consume, it can not only allow greater enjoyment of the preparations tasted but also better control of the portions to be consumed.
Eat slowly and chew each bite well.
Eat slowly, savoring each bite that we enter the body and above all chewing Well, it can promote satiety and thus help us control food portions and quantities.
An accelerated intake, on the contrary, tends to lead to excesses, while the Eat slow enjoyment will be favored and, at the same time, adequate digestion that will help us avoid indigestion and other discomforts, typical of the excesses of Christmas dinners.
Use cutlery whenever possible
Food intake with the use of utensils can encourage slower consumption of food and for this reason, help us control portions.
Therefore, whenever possible we recommend use a knife, fork or other utensils such as, for example, chopsticks when eating.
Prioritize vegetables on your plate
As we have said at the beginning of the article, the quality of what we eat can greatly favor control of the quantities to be consumed. Therefore, we recommend prioritize the presence of vegetables or vegetables in our dishes in general, especially fresh.
These foods They are low in calories and very satiating. Due to its richness in water and fiber, it can therefore be helpful to control the amount to consume.
Use small plates and glasses or thin and long glasses
Human beings have multiple factors that affect our satiety process, such is the case that we tend to get satiated if we see a whole plate full of food; and the same goes for the drinks in their respective containers.
Therefore, if we use smaller plates we will see abundant amounts of food when in reality they are equal to or less than the portions that we would serve on a large shallow plate; and the same goes for the thin and long glasses or glasses.
Thus, the use of these containers to serve the food and drinks to be consumed, can help us drink less and eat less, Without us realizing.
These are the best tips to put into practice if we are looking for control portions at holiday dinners and thus prevent excesses and subsequent discomforts.
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