1) Eat out no more than once a week.
Around 1900, about 40% of Americans lived on farms, only 21% of the workforce consisted of women (the vast majority unmarried), and Americans ate out for about 3% of meals. Less than 2% of Americans now live on farms, the workforce is around 60% female, and we eat out for about 40% of our meals [1]. This has drastically changed our food environment into one where convenience, processed, pre-packaged, and fast foods predominate. The issue is that even if you get a salad at Panera, you're probably consuming more calories than you would at home eating something that will actually keep you full. Restaurants can be phenomenal, but only eat out when you really want to enjoy something special; it shouldn't be a default. This will save you money and countless calories.
2) Eat off of smaller plates.
Research has shown conclusively that environmental cues such as plate size can affect how much we eat. Wansink and van Ittersum [2] showed that campers eating from larger bowls ate 16% more on average, but actually estimated their intake to be significantly less than those who ate from smaller bowls. Plates should be about 10 inches to give you a good idea of portion sizes (too small will just make you go back for seconds, so eating off of desert plates isn't encouraged).
3) Dilute your carbs with veggies.
I love making my own fettuccine alfredo (this one works), but this recipe needs a little help. I try to add at least 1/2-1 cup each of frozen peas and fresh mushrooms (chicken works well, too) to the sauce, so you still get that phenomenal flavor, but you're eating a much more balanced meal. Anytime you make pasta or rice, adding things like sauteed onions, mushrooms, tomatoes, or frozen veggies makes the meal both more nutritious and filling.
4) Watch less tv.
Watching tv is a double whammy because you're encouraged stay sedentary for a long time, and then you're also exposed to food adds which prime you to eat both more and less healthily, regardless of whether you actually go out and buy the advertised food. If you watch less tv (no more than 1 hour/day on average), you'll also have more time for other things, and you'll naturally be more active.
5) Hakuna matata.
I know you're stressed and busy, but slow down and enjoy your meal; it should take at least 20 minutes (the time that it takes for our hormones to signal to our brain that we're full). Eat with others if you can, turn off the tv, and enjoy a glass of wine or beer with your [home-cooked] meal. Not only does eating mindfully limit your calories, but it will also decrease stress and help you enjoy life (and food!) a little more.
1. Nestle, M. (2002). Food Politics: How the Food Industry Influences Nutrition and Health. University of California Press, Berkeley and Los Angeles, California.
2. Wansink, B., & van Ittersum, Koert. (2006). The visual illusions
of food: Why plates, bowls, and spoons can bias consumption volume. FASEB Journal, 20(4), A618.
