After the holiday season, when food and alcohol were plentiful, we all feel the desire, in January, to get back on the right track.
Instead of following all kinds of questionable nutrition programs, here are four simple and effective tips to put into practice.
In brief
- No dieting: we return to simple habits.
- We listen to our hunger and stop when we are full.
- We eat at the table, without screens: distractions make us eat more.
- A nutritious snack keeps us from arriving at the meal ravenous.
- We limit liquid calories (juice, alcohol, soft drinks) and drink water.
1. Let’s listen to our appetite
Finishing your plate to be polite is a thing of the past. Today, when we are no longer hungry, we stop eating, even if there is still food on the plate. Does that seem strange? It shouldn’t.
Food-waste prevention tip: let’s put our leftovers in a small container and eat them for lunch the next day.
2. Let’s not eat when we are distracted
With all the food left at home, it is difficult not to snack, often without realizing it, in front of the television or tablet. Studies confirm it: eating while distracted makes us eat more, both at meals and later in the day. To reduce this tendency, let’s eat at the table without distractions.
3. Let’s have a snack
Having a snack in the morning or afternoon keeps us from arriving at meals ravenous. If we eat a snack beforehand, we will be less drawn to foods that are very high in fat and sugar, and we will probably eat more reasonable portions at the meal.
A nutritious snack can consist of yogurt, fruit with nuts, vegetables and dip, a Zenit energy square, Zenit energy balls, or whole-grain crackers with hummus or cheese.
4. Let’s pay attention to liquid calories
Liquid calories include juice, alcohol, and soft drinks. They increase our energy intake, but they are much less filling than solid foods. Alcohol can even stimulate our appetite and prompt us to make less sensible choices. Let’s add water to our days. For a festive touch, let’s add berries or lime to give it the taste and look of a fun drink. Black coffee, herbal teas, and sparkling water contain no calories.
With these simple tips, we will improve our eating habits. And if, in addition, we add nutritious foods to our plate (vegetables, fruit, whole grains, protein), we will truly be at Zenit!
Frequently asked questions
How do you get back on track after the holidays?
Without dieting: listen to your hunger, eat at the table without screens, have a nutritious snack as needed, and replace sugary drinks and alcohol with water.
Why do we eat more in front of the TV?
When we are distracted, we pay less attention to satiety signals and remember less of what we have eaten, which leads us to eat more.
Do fruit juices cause weight gain?
Liquid calories are less filling than solid foods, so we tend not to compensate for them. Whole fruit is a better choice than juice.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- Robinson E, Aveyard P, Daley A, et al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. Am J Clin Nutr. 2013;97(4):728-742. PMID: 23446890
- DiMeglio DP, Mattes RD. Liquid versus solid carbohydrate: effects on food intake and body weight. Int J Obes Relat Metab Disord. 2000;24(6):794-800. PMID: 10878689
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca