Defusing your Diet Danger Zones

Yesterday I posted a blog to help you identify your Diet Danger Zone/s. Today’s post gives you tips on how to Defuse your Diet Danger Zones.

For Meal Stuffers….Design a Different Dinner

• Preplate the high-calorie foods in the kitchen and leave the leftovers there.
• Use smaller plates and taller glasses
• Manage the pace. Slow down, so appetities can catch up with what’s been eaten.
• Aoid having too many foods on the table. The more variety there is, the more people will eat.
• Get into the habit of leaving something on the plate
• Eat fruit for dessert.
• Adopt the Half-Plate Rule. Half the plate is filled with vegetables and the other half is protein and starch.

For Snack Grazers… Avoid Snack Traps

• Keep all foods that are not good for you and that constantly temp you at the back of the fridge or freezer.  Keep these tempting goodies wrapped in aluminum foil.
• Do not keep snacks in the house for some future occasion. If you must buy snacks for the family buy snacks you don’t enjoy.
• If you get a craving, think of a substitute. Ask yourself what it is you are craving? If it’s ice-cream that is smooth and creamy, rather select a yoghurt. Crunchy rather select pop-corn or fruit.
• Only eat at the table – the one in the kitchen or dining room. Don’ t wolf things down while you are standing over the sink or in front of the fridge.
• Keep tempting foods out of sight and out of mind. Store them at the back of cupboards or in containers you can’t see through.
• Instead of having biscuits in a jar, display fruit in a  bowl on the counter top.
• Never eat directly from a package. Always dish up into a bowl or plate so that you are aware of the quantity you are eating.

Party Bingers….Party less Harty

• Find a place to stand and chat that is away from the snack bowls and buffet
• Go and see what is on the buffet table without taking a plate – look at what is on offer and decide what it is you are going to select. Then take your plate and dish up.
• Dish up only once at Buffets and restaurants that have special offers “eat as much as you want” for a particular price.
• Focus on partying and not on eating
• Have a salad or soup before you leave home.
• Fill up on healthy food – vegetables and salad.
• Arrive late.

Restaurant Indulgers…. Develop Restaurant Rules

• Use the Rule of Two: Limit yourself to two of the following: a starter, dessert or a drink 
• If you don’t want to eat bread – tell the waiter not to bring any of pass it to the other end of the table.
• Order 1/2 portions or lady’s portions.
• Ask for water for the table and alternate drinking water with whatever else you are drinking.
• Use the person who eats the slowest as the pacesetter. Put your knife and fork down after everybite.
• If you want dessert, see if someone will share it with you.

For Desktop and Dashboard Diners….Change Gears

• Stock your desk or fridge at work with yoghurt and cans of tune. Protein can take the edge off a snack attack.
• Pull the car over or turn the computer off while you eat. If you focus on eating you might discover that you don’t really enjoy food from a vending machine or convenience store.
• Make rules for yourself - you have to eat fruit, drink a glass of water before you eat a snack. If you do have a snack you must walk around and eat it.
• Replace every soft drink with water. We often think we’re hungry when we are thirsty. Keep a full jug of water at your desk.

Defusing your Diet Danger Zones is an exerpt from Brian Wansink’s book, Mindless Eating