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How do you eat?

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How you eat can be just as important as what you eat.  So here are some eating habits to embrace when targeting weight loss or trying to maximize your health:

    1. Always sit down to eat at a table so you feel like you are having a true meal experience
    2. Keep the TV off so you focus on your food
    3. Put your fork down between mouthfuls to slow your eating so you have time to really experience the taste
    4. Allow the 20 minute rule – it takes about 20 minutes to begin to feel full, so keep your pace of eating slow with a small break between courses
    5. Bring a plate to the table that already has portion controlled servings of your protein, grain, salad and vegetables. Only salad and fruit bowls should be served “family style” or be available at the table for seconds
    6. Don’t drink liquid calories – water or unsweetened iced teas should be your beverage of choice
    7. Make sure your eating area is well lit and warm.
    8. Leave the eating area once your meal is finished so you are not tempted to begin nibbling on leftovers or other treats
    9. Brush your teeth after dinner so you mentally feel like eating for the day is now complete.
       
(Several of the above habits are from You on a Diet by Michael Roizen, MD and Mehmet Oz, MD)