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Ten ways to build better eating habits

23 December 2019

If you are looking to build better eating habits, try our 10 tips for learning how to make small changes to your diet and overcome cravings. Some may be easy to adopt, while others may require a little more effort.

Remember, you don’t have to try to change all your eating habits at once. Start slow and give yourself a chance to really make some progress.

  1. Measure your food to get an idea of portion size. Get an inexpensive food scale and measure your servings. This can be a huge eye-opener, especially when you start measuring things like pasta and breakfast cereal. You don’t have measure every meal, but it can be really useful if you are carb counting, or want to keep an eye on the amount of carbs you eat.
  2. Use the 10-minute rule. If you crave a between-meal snack that’s not on your meal plan, wait for 10 minutes while you consider the pros and cons of giving in to cravings. You may forget all about it.
  3. Arrange your plate. Devote approximately 1/4 of your plate to carbohydrates,  1/4 to protein, and 1/2 to vegetables. That will make sure you are eating a balanced meal, making you less likely to snack1.
  4. Concentrate when you are eating. Make an effort not to regularly eat at your desk, in front of the television or on the go. Sit down and eat slowly, savoring every bite.
  5. Make a list and stick to it. If it’s not on your grocery list, it doesn’t go in your shopping trolley. After all, keeping temptation out of the house is half the battle!
  6. There’s nothing wrong with leaving some on the plate. If you are feeling full it’s OK to leave food on your plate at mealtimes. You can always save it for later or take it for lunch the next day. Same goes for restaurant leftovers- take them home for another meal.
  7. Choose high-fibre. Many bakery items, including breads and cereals are available in a wholewheat, bran or high-fibre version. These are often more flavourful and can keep you feeling fuller for longer.
  8. Carry water everywhere. Drinking more water will help silence hunger pangs. It’s also great for your overall health.
  9. Reach for filling foods. Bulk out your meals with vegetables to fill you up. Porridge, eggs and soup are also three foods that can help you feel full2.
  10. Keep a log of your daily diet. Start a food journal and keep track of everything that goes into your mouth. It will help you watch the variety of foods you eat to see if you only think you’re eating enough vegetables! Remember, small bites and tastes can add up if you are trying to watch your weight.

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The views expressed in the Accu-Chek blog are not necessarily those of Roche Diabetes Care Limited or our publishers. The content is provided for general information only. It is not intended to amount to advice on which you should rely – you must obtain professional or specialist advice before taking, or refraining from, any action on the basis of the content. Although we make reasonable efforts to ensure that the content is up to date, we make no representations, warranties or guarantees, whether express or implied, that the content is accurate, complete or up-to-date.

Source

1, Hamilton L. How to Create Your Plate. Diabetes Forecast [Internet]. Arlington, Virginia: American Diabetes Association. 2015 Nov [cited 2017 Dec 5]. Available from: http://www.diabetesforecast.org/2015/adm/diabetes-plate-method/how-to-cr....

2. Holt, S.H.A. & Brand-Miller, Jennie & Petocz, Peter & Farmakalidis, E. (1995). A Satiety Index of common foods. European journal of clinical nutrition. 49. 675-90