Have you noticed that the portion of food you place in front of you generally tends to get eaten. It’s just the way we’re wired. Multiple studies have shown that if you place the same plate of food in front of someone with a blindfold, and another person without a blindfold, the one without the blindfold will eat more.
I had to learn proper portions and I still have to remind myself from time to time, especially when something is so delicious, or I've let myself get too hungry. But learn I did because eating too much food in one sitting just doesn't feel good, and it is hard on your body. Here’s why:
· Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
· A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
· Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
· When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.
· Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
5 Tips to Kick Portion Distortion
· Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
· Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
· Chew well to aid digestion and give your brain time to register you’re full before you overeat.
· Get enough water. Often we mistake thirst for hunger.
· Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.
Start now to practice these tips. The holidays are right around the corner.
I had to learn proper portions and I still have to remind myself from time to time, especially when something is so delicious, or I've let myself get too hungry. But learn I did because eating too much food in one sitting just doesn't feel good, and it is hard on your body. Here’s why:
· Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
· A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
· Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
· When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.
· Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
5 Tips to Kick Portion Distortion
· Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
· Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
· Chew well to aid digestion and give your brain time to register you’re full before you overeat.
· Get enough water. Often we mistake thirst for hunger.
· Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.
Start now to practice these tips. The holidays are right around the corner.