For most of us, eating has turned into a mindless task we do in order to stay alive. We often ignore the signals that our bodies send us that tells us when the body needs to eat and when that need has been met.
Think back to the last meal you had, how did you know that you were done eating? Did you just keep going until you had eaten everything on your plate or did you keep going until you could not eat another bite? Perhaps you portioned out your food and only ate that exact amount, regardless of whether you still felt hungry or not.
We tend to not think about what it is like to feel pleasantly full, instead of uncomfortable full where we might have to unbutton the top button of our pants.
There are many signs of fullness: absence of hunger, an expanded belly, and no interest in food are all signs that we are full. The key is to be able to stop eating when you feel pleasantly full to prevent you from eating until you are uncomfortably full.
Recognizing When You Are Full
• Tune into your hunger prior to eating: Do you feel hungry? If you do, how hungry are you? Your hunger level will dictate how much you will eat. Below is a scale that you could use to have a better idea of how to identify your hunger level. Research shows that people who go longer than 5 hours between meals, tend to overeat when they finally sit down for a meal.
• Conscious-Awareness Eating: Get away from auto-pilot eating. During a meal or snack take mini-breaks to check back in with your body. Ask yourself if the food still taste good. Is it still enjoyable to eat or are you just eating to finish the plate? Next, check your hunger/fullness level. Do you still feel unsatisfied or hungry? Are you starting to feel full? In the beginning, this process will be hit-or-miss, but as you continue to become more aware of these signals the easier it will be for you to recognize when you are full. You want to feel satisfied and content after you eat, without feeling nauseated or over stuffed after eating. You can use the same scale above to help identify you fullness level.
• Increasing Awareness: Eat without distraction, such as reading or watching TV. This will help you concentrate more on what you are eating and your fullness levels, instead of mindlessly eating.
• Reinforce your decision to stop: Move your plate away from you or lay your napkin and utensils on the plate. This will help remind you of your decision.
• Foods with staying power: Meals and snacks consisting of fiber, complex carbs, protein and a little fat will help increase our feeling of fullness. So instead of just eating an apple for a snack you can try adding peanut butter or a couple slices of turkey and cheese.
Jamie Quirk is a dietetic intern with the Purdue Extension Montgomery County Office. Reach her at 400 Parke Ave., Crawfordsville; or call 765-364-6363.
