Healthy eating habits: Simple strategies to avoid overeating and digestive troubles

Nutritionists share tips for mindful eating and preventing overindulgence at parties and restaurants


In a world filled with delectable culinary temptations, it’s not uncommon to find ourselves overindulging at parties, restaurants, and special occasions, often leading to digestive discomfort. Nutritionists are emphasizing the importance of mindful eating and adopting simple strategies to prevent overeating while savoring our favorite dishes.

Our stomachs are adept at signaling fullness, but all too often, we ignore these signals, leading to discomfort and an overstuffed feeling. To help you enjoy your meals without going overboard, here are some effective tips from nutrition experts:

1. Never Skip a Meal: One common mistake is skipping meals before a party or event, thinking it will save room for indulging later. Nutritionists advise against this practice and suggest reducing meal portions by 15-20% instead. This keeps you satiated and prevents ravenous hunger that can lead to emotional eating.


2. Start with Favorites: If you have a sweet tooth or a particular fondness for appetizers, consider starting your meal with these favorites. By beginning with what you love, you satisfy your cravings early and may find you eat less of the main course.

3. Choose Low-Calorie Options: For those on a diet or seeking to manage their weight, opt for lower-calorie items like stir-fried vegetables, grilled dishes such as paneer tikka or tandoori chicken, and soups without cream. Avoid indulging in greasy curries and sugary sweets.

4. Eat Slowly: Slow down your eating pace by using a smaller spoon and savoring each bite. Taking your time to enjoy your meal can lead to a feeling of fullness even with smaller portions. Engaging in conversation during meals can also help divert your focus from eating excessively.

Nutritionists also recommend adopting specific habits before, during, and after meals to promote healthy eating:

Before the Meal:
– Start your day with a glass of lukewarm water or water infused with digestion-friendly herbs like fennel, cumin, or carom seeds.
– Consume a balanced breakfast to provide the necessary energy for the day.
– Drinking water before a meal can create a sensation of fullness, reducing the likelihood of overeating.

During the Meal:
– Practice mindful eating, which involves being present and in tune with your body’s hunger and fullness cues. This can improve your overall eating patterns and reduce the consumption of less healthy foods.
– Create a balanced plate with vegetables, a quarter of protein, and a quarter of carbohydrates.

After the Meal:
– Take a short stroll after eating to aid digestion and regulate blood sugar levels.
– Opt for healthier post-meal snacks such as fruits or low-fat yogurt instead of sugary treats.

Nutritionists emphasize that home remedies like lemon water can provide temporary relief by altering the pH level of the digestive tract but may not address undigested food, which can contribute to weight gain.

In conclusion, while the human race has evolved significantly, some aspects of our behavior, such as ignoring the body’s signals of fullness, remain unchanged. By adopting mindful eating practices and following these simple strategies, individuals can avoid overeating, enjoy their meals to the fullest, and promote better digestive health.