I tend to overeat during social gatherings. How can I practice mindful eating in these situations? @Drhimabindu

by Dr.Hima Bindu on Jul 25, 2023

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aabha_rawattt asked 340 days ago

I tend to overeat during social gatherings. How can I practice mindful eating in these situations? @Drhimabindu

Answer

330d

NutritionistHudaShaikh

・answered 330 days ago

Hi there, I hope you are well. Here's how you can practice mindful eating during social gatherings. - Have a healthy and wholesome breakfast. - Avoid skipping meals. - Have lunch that has protein, a cereal and fibre source. - Keep yourself hydrated throughout the day. - Include protein with every meal. - Make space for healthy snacks, or mid-meals that will keep you full for longer -Before leaving home, have a glass of water of buttermilk. - Whenever you are a gathering, fill half your plate with veggies, and eat them first. - Opt for a smaller plate rather than a big one. - Start with a little portion food, and take time to enjoy your meal. Chew well, it takes 20mins for our brain to signal that you are full. - Include sources of protein such as dal, chicken, fish, eggs, or beans. - Sit with a bunch of people who aren't known to you, with known people you are likely to sit longer. - Sit away from the buffet as the aroma can tempt you further. - Tell yourself that you've eaten enough.

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I sometimes experience [digestive issue] after eating certain foods. Can you help me identify potential triggers and suggest dietary modifications? @drsuruchi

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Hi there, I hope you are well. Certain foods such as spicy foods, alcohol, chocolate, dairy products (to a certain extent), oily or fried foods, caffeine, salty foods, baked goods, salad dressings, fizzy drinks, citrus fruits, beans, legumes, cauliflower, cabbage, tomatoes can lead to digestive issues. Even raw garlic, and onion can cause cramping. How to tackle it? 1) Firstly try to rule out the triggers, you can start by eliminating a few foods listed above, one by one, and see if your symptoms are better or if the episodes have reduced. 2) Don't give large gap in between your meals. 3) Eat your food slowly and chew it well, eating in haste can be a big reason for indigestion as well. 4) Begin your day with a healthy meal, and avoid sugary cereals or a heavy unhealthy breakfast (cheese sandwiches, burgers, bakery items, etc). 5) Avoid overeating. I hope this helps :)

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I often feel bloated after meals. Are there certain food combinations I should avoid to improve digestion? @Drhimabindu

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Heyy my fellow She-ro. I feel bloating is one of our existential enemy. Always embarrassing us. There are some food combos that definitely help. On the top are fermented foods and pre-probiotics. They improve your digestion too. Foods to avoid would be spicy foods, any sour foods.

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I am Neeti, a 18 year old girl who lives in a hostel. My family is in Delhi. I talk to them sometime in the day. I am really scared as my college summer break is starting soon and that means that I will have to go visit my family. I mean I'm obviously happy that I am going to meet them. But the thing I'm scared of is that they will find out about my eating habits and my sleeping routine. While I was in my hostel I used to eat a lot of junk and fast food and also sleep till late. When my parents used to ask I just lied thinking that they wouldn't understand. But now they will definitely ask me. What will I answer them ??? How do I handle the fear of my family finding out about my lifestyle choices? How do I handle the fear of my family finding out about my lifestyle choices?

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hi I'm Soudamini, giving suggestion that, parents will take care until you became a responsible person which u can manage yourself properly so according to them u just manage yourself and learn whatever they said afterall hostel is not a permanent house

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Hi there, I hope you are well. Here's how you can stabilize your blood sugar levels. - Consume fibre in your diet. Fibre is great for gut health and can help in balancing blood sugar levels. wholegrains-Wholegrains, beans, lentils, seeds, vegetables are good sources. - Protein is necessary for balancing blood sugar levels, hence include dairy and dairy products, beans, lentils, seeds, nuts, lean meat, to the diet. - Omega 3 fatty acids help in keeping your blood sugar levels stable. Nuts, seeds,olive oil, avocado are good sources of the same. - Fruits and vegetables are a good source of antioxidants and can help balance blood sugar levels. - Include herbs and spices like ginger, mint, oregano, turmeric, cinnamon, nutmeg, cardamom powder, and curry leaves to aid in better blood sugar balance. - Drink enough water and keep yourself active. - Avoid packaged, refined, and ultra- refined foods in the diet. I hope this helps. Take care ✨

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I feel maintaining stable blood sugar levels is crucial for overall health, especially for individuals managing conditions like diabetes. Incorporating certain foods into your diet can help achieve this balance. Focus on including whole grains, legumes, non-starchy vegetables, fruits with a low glycemic index, nuts, seeds, lean proteins, and healthy fats. These options provide sustained energy and help prevent spikes in blood sugar levels.

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Hi there, I hope you are well. It is okay to consume french fries in moderation once in a while, as cravings are natural and we need to address our cravings. However, maintain portion control, and avoid over-indulging in it :) You can also choose healthier options like baked sweet potato fries, carrot fries whenever you crave French fries a lot. But eating your favourite foods occasionally doesn't harm :) Overindulgence should be avoided. Take care.

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What’s the best thing to eat for dinner tonight

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