Posted by: Dr. Tyrone A. Holmes | December 9, 2008

How to Improve Your Eating Habits: Part 3

In Parts 1 and 2 of this series, I described 4 steps you can take to improve your eating habits: (1) eat breakfast every day, (2) eat each meal at the same time every day, (3) pack a lunch for work and (4) eliminate one restaurant meal a week.  Here are 2 additional steps you can take:

1.  Eat your meals slowly.  For some people this comes naturally, for others it can be quite difficult.  In either case, get in the habit of eating your meals slowly.  This allows time for your stomach to tell your brain you are full, and you will eat smaller portions at each meal.  It will also aid the digestive process.  One way to eat more slowly is to eat more frequently (e.g., eat 4-5 small meals throughout the day).  This will prevent you from getting really hungry, which causes you to devour your meal at an accelerated rate.

2.  Increase the amount of fiber in your diet.  This serves three purposes.  First, insoluble fiber greatly enhances your digestive system and promotes intestinal health.  Second, soluble fiber delays the emptying of the stomach, which keeps you feeling full for a longer period of time.  It also slows the absorption of carbohydrates, reduces insulin levels, increases HDL (good) cholesterol, and reduces LDL (bad) cholesterol.  Finally, there is a strong relationship between a high fiber diet and reduced incidence of heart disease, stroke and colon cancer.

NEXT POST – December 15, 2008

How to Improve Your Eating Habits: Part 4


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