First, what is your motive for eating? Is it because it is there? Because you want it? Figuring out why you are eating the food, will help you become more aware of what you are eating. Here is a chart that I received in my nutrition class that you can follow:
| A | Availability—It was there |
| B | Convenient—Able to prepare and consume within time allotment |
| C | Cost—The food cost fits in my budget |
| D | Nutritional value of food—It is nutrient dense and healthy |
| E | Personal preference—It sounded good, I liked it |
| F | Mood/emotion—I was bored, stressed, tired, excited, angry, etc... |
| G | Social—It was offered and I couldn’t refuse |
| H | Habbit/Tradition—I usually eat it, it is familiar |
The next thing you need to take into consideration is the Hunger Scale. I went to a forum a few weeks ago and learned about this. Here's how it works:
1-Empty: You have no energy and you may have a headache
2-Ravenous: You are very hungry and may be irratable and cranky.
3-Set: Your urge to eat is strong.
4-Pangs: You are a little hungry and you start to think about food.
5-Neutral: Your body has enough fuel to keep you going physically and mentally.
6-Satisfied: Just what it says.
7-Full: You can still find room to eat because your mind says yes, but you body is saying no.
8-Stuffed: You may start to hurt and you feel uncomfortable.
9-Sick: You may have to leave the room or go lay down.
You want to be about a 5 or 6. If you go beyond that, that is when you will either need to do more work or you will start packing on the pounds. How do you know when you are satisfied? Well the first thing you need to do is set your fork down and actually chew your food. After each bite, ask yourself if that one tasted as good as the last. If not, why are you eating it? The big key is just listen to your body--it knows what you need!
Challenge: Enjoy your Thanksgiving feast! Listen to your body and get your family/friends out to do something active. HAPPY THANKSGIVING!!
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