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 274 days ago

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

Answer

264d

NutritionistHudaShaikh

・answered 264 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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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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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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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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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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