How to eat In moderation?

neversummer7
neversummer7 Posts: 66
in Food and Nutrition
Hello :) i was wondering how do you guys eat in moderation? Like a salad here and a cookie there? I grew up in a Polish home where my parents taught me to eat everything on the plate that was handed to me, so I don't know much about moderation nd proper proportions.

Replies

  • carfanman
    carfanman Posts: 271 Member
    For me logging what I ate really was an eye opener to get started. Then I started taking the recommendation of my nutritionist which was to have 3 meals and two snacks a day and that was great for awhile because I never felt hungry so I never wanted to overeat. Now I only eat when hungry and only enough to statisfy my hunger. I no longer continue to eat just to finish my plate, that's what food storage containers are for (I am a fan of left overs). I'm sure others on here will have much better tips to help you.
  • weightliftingdiva
    weightliftingdiva Posts: 522 Member
    I'm trying to pay more attention to my hunger levels. Plate finishing was never explicitly encourage - but it happens a lot in my home, and we use large dinner plates that accomodate large portions.

    I'm trying to pay more attention to my satisfcation levels and stop when I'm no longer hungry.

    I find that being hungry at the next meal makes my food more tasty and satisfying.

    My one weakness is sweets/carbs. I could eat 1000 cookies and never get any fuller (Like I did last night... :sick:)
  • BigT555
    BigT555 Posts: 2,067 Member
    i definitely can relate to having to finish the food on your plate. but just put less food on it to begin with, you can always get a second helping

    moderation is different to everyone. for some its eating only one cookie a day, for others its one a week. its just about finding a balance between eating healthy and still enjoying the treats you love
  • KaelaLee88
    KaelaLee88 Posts: 229 Member
    We adjusted our portions by exercising the portion control guidelines laid out by the NHS concerning individual portions.

    Another good indicator is often the suggested serving size on the packaging of certain foods, but this is by no means a rule!

    We purchased smaller plates and often share things like a burger bun or a rasher of bacon when included in the meal, it saves the calories and saves money!

    Good luck with making these changes - it's not easy, but once you get it it's easy :)

    Kaela x
  • healthygreek
    healthygreek Posts: 2,137 Member
    If that profile picture is you-you need to eat more and perhaps see a doctor if you are unable to get enough calories!
  • neversummer7
    neversummer7 Posts: 66
    Thanks guys :) it's hard to eat the right amount without knowing lol
  • dt3312
    dt3312 Posts: 212 Member
    This helped me: the Hunger Scale. This is used in books and therapy groups and other places.
    0 is you are so hungry you might faint
    5 is you are neither hungry or full
    10 is you are so full you can hardly move and you feel stuffed and awful

    Do not eat unless you are hungry (3 or 4). Do not let yourself get ravenously hunger if possible (0--1-2).
    Stop eating when you are full (6-7).
    Do not keep eating until you are super full (8-9-10).

    This hunger scale will help you eat when you're hungry and stop when you're full (not over full), rather than basing your eating on cleaning your plate, what your family or friends tell you to do ("Have some more! Eat up!")
  • arabianhorselover
    arabianhorselover Posts: 1,488 Member
    If that profile picture is you-you need to eat more and perhaps see a doctor if you are unable to get enough calories!

    I agree totally!
  • neversummer7
    neversummer7 Posts: 66
    If that profile picture is you-you need to eat more and perhaps see a doctor if you are unable to get enough calories!

    I agree totally!

    Why?
  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    Only put on your plate what you have already logged. Finish the plate.
  • juggernaut1974
    juggernaut1974 Posts: 6,212 Member
    i definitely can relate to having to finish the food on your plate. but just put less food on it to begin with, you can always get a second helping

    Exactly - control the portions you put on your plate in the first place, and you can still use the "clean plate" mentality.
  • arabianhorselover
    arabianhorselover Posts: 1,488 Member
    If that profile picture is you-you need to eat more and perhaps see a doctor if you are unable to get enough calories!

    I agree totally!

    Why?

    Because you are already so thin!
  • lizziebeth1028
    lizziebeth1028 Posts: 3,602 Member
    If that's a recent picture - you don't need to lose any weight. You already appear too thin. I looked at your profile as well and your goal is to lose 2 to 4 pounds. I'd forget the weight loss and focus on developing a healthy relationship with food.

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