By Kitty Finklea (Special to the Morning News)

Research shows we make approximately 250 food choices every day.

We think and plan some of these choices, but others are an automatic response to the environment and food availability.

Here is an example of how easy it is to eat a significant amount of calories by not being aware of every bite, sip or taste:

• 20 calories: The OJ carton was almost empty, so you finish it off.
• 95 calories: Ate half of a donut in the break room (it’s only a half!).
• 90 calories: Forgot to leave the mayo off the grilled chicken sandwich.
• 30 calories: Had two wintergreen lifesavers after lunch.
• 95 calories: Another half donut at 4 p.m. (it would be thrown out!).
• 63 calories: Sampled dip on a chip (or two) at the grocery store.
• 32 calories: Ate three bites of turkey chili (had to make sure it tasted OK!).
• 40 calories: Ate half of a leftover roll off kid’s plate (don’t want to waste it!).
• 44 calories: Had a mini Reese cup (only one!).
• Total: 509 calories.

Even if someone is following a weight loss plan, these little bites, sips and tastes add up quickly and will cause weight gain if it happens often. Here are strategies to help control impulse eating and overeating:

• Write it down. If you write down everything you eat or drink, you won’t make the mistake of inadvertently eating “extras” you aren’t really thinking about.
• Watch justification phrases that get you into food trouble. If you hear any sentences in your head that start with, “It’s only” or “I just” or “Who cares?” or “I’m doing everything except …”, you will eat more and can get off track fast.
• Plan for treats, splurges or cheats. Personally, I don’t like the word cheat. It has a negative connotation and implies that you’re doing something wrong. On the other hand, we all deserve food treats or splurges in life, which makes an eating plan a lifestyle instead of an off/on diet. Plan for treat times and amounts once or twice per week. Then when faced with temptation foods, it can help to say, “I’m not having that now, as I have a treat planned on Friday night.”
• Eat mindfully and without distractions. Mindful eating is tasting and focusing on food and flavors, which also means eating slower. This can help you be satisfied with less. This also means not doing other things while eating, such as watching TV, using the computer or driving, so you can give the food the honor it deserves.
• Discern between stomach and mouth hunger. Stomach hunger is when your body needs food – such as if you haven’t eaten in more than four to five hours. Planning meals and snacks and having healthy foods available can help you avoid stomach hunger. If the mouth wants to eat and you’re not really hungry, chew gum, drink water, brush your teeth or find something else to do that doesn’t include food.
• Ride the crave wave. If you’re not physically hungry, a craving will last 7-10 minutes. Find something else to do in the time. Go for a walk, surf the Internet, clean out a drawer, work on a hobby and the craving will subside. Watching TV with food commercials will probably not help!
• Follow the 3-bite guideline. Taste buds are strongest at the beginning of an eating event. If you are eating something unplanned or really decadent, make it worthwhile. If it doesn’t taste amazing after three bites, don’t finish it!

 

Read the full story at SCNOW.com!