As human beings we constantly make decisions around what to
eat and how much. Senses, emotions, expectations and beliefs are all involved
in this process – and so is our environment. Packaging, plate size, visibility
and convenience are environmental factors that affect our consumption in and
out of the home and often lead to mindless overeating.
By eliminating kitchen clutter, creating a comfortable
eating environment and improving aesthetics, mindless eating may become more
mindful. Sitting at a table by a window rather than in front of a television screen and
serving meals on smaller plates allows for and encourages mindful, intuitive
eating.
One study found that volunteers ate 44
percent more calories from snack foods when offered in a clutter-filled kitchen
compared to when offered in a clean kitchen. Keeping less nutritious snacks on
a high, inaccessible shelf and taking a handful rather than the whole bag can
decrease mindless eating. A bowl of fruit should be kept on the counter in an
obvious place at all times to encourage healthier snacking. Brian Wansink,
author of “Slim by Design,” states “I keep my fruit bowl next to my car keys so I can grab
a piece when I head out the door.” Another study found that serving small slices
of apples or offering free clementines to customers upon entering a grocery store will
encourage them to buy 30 percent more produce.
Bottom line: Healthy eating isn’t about having willpower,
instead, it is often about making the healthy choice the easy choice. Assess
your environment and your eating habits. Have pre-cut fruit and veggies ready
in the fridge, de-clutter your kitchen table so you have a pleasant place to
enjoy your meal and place less healthy treats out of sight to avoid impulse
eating. These small steps can make eating healthier feel effortless.
Visit Wellness Workdays for more information about our worksite wellness programs.
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