{"id":11845,"date":"2018-01-23T03:48:01","date_gmt":"2018-01-23T08:48:01","guid":{"rendered":"https:\/\/www.mindful.sodexo.com\/goed-eten-lekker-eten"},"modified":"2018-08-30T10:47:08","modified_gmt":"2018-08-30T10:47:08","slug":"goed-eten-lekker-eten","status":"publish","type":"post","link":"https:\/\/www.mindful.sodexo.com\/en-nl\/goed-eten-lekker-eten\/","title":{"rendered":"Good food, healthy eating"},"content":{"rendered":"

With these tips, you keep your portions under control. Simple ways to eat well (you might even lose some weight).<\/em><\/p>\n

Do you have to be a martyr to eat right and deny yourself good taste? Don\u2019t think so. Mindful is built on the notion that taste and wellness go hand-in-hand. (After all, if something doesn\u2019t taste good, it doesn\u2019t matter if it\u2019s good for you because you\u2019ll never eat it.) So, the first rule is to eat food you like. The second rule: eat the right amount. We call that portion control, and it\u2019s a key factor in maintaining a lifestyle of wellness. Smart tips for better eating.<\/p>\n

Eat well<\/strong>
\nThe United Kingdom published a revised set of dietary guidelines in 2016: the Eatwell Guide. The revision was led by Public Health England. The Eatwell Guide contains 8 tips for eating well and is based on 5 food groups: like fruit and vegetables, dairy or dairy alternatives, potatoes and wholegrain rice, pasta, etc., proteins, unsaturated oils and spreads and fluid. Keep the Eatwell Guide top of mind and you\u2019re doing a great job already.<\/p>\n

Downsize your tableware<\/strong>
\nTry eating off a smaller plate. Research shows that routinely eating from a 10-inch rather than 12-inch plate reduced calorie consumption by 22 percent. Similar effects resulted from using smaller bowls and even spoons. The next time you\u2019re at the caf\u00e9 or a big family buffet, choose a salad plate instead of a dinner plate. Fill it with a nice variety of foods; its size will automatically limit what you take and keep your calories in check. Assuming you don\u2019t return for seconds, it\u2019s a good solution for unknowingly eating too much.<\/p>\n

The 80 percent rule<\/strong>
\nResidents of the Japanese island of Okinawa outlive just about everyone else in the world, according to statistics. What they do? They eat until they are 80 percent full. The Japanese call this eating philosophy hara hachi bu. The 80 percent rule is a simple way to control your calories when you don\u2019t know the nutritional specifics of what you\u2019re eating. But what does 80 percent full feels like? Well, the stomach\u2019s \u201cfull\u201d signal takes a few minutes to register in the brain, so the best things you can do are to eat more slowly and to eat approximately half of what you\u2019d typically eat.<\/p>\n

Slow music<\/strong>
\nFor dining music, choose slow. Clever restaurants that want to turn tables over more quickly will play upbeat background music. That\u2019s because the faster the music, the faster people eat. It\u2019s a scientific fact. But you can use this strategy to your advantage by doing the opposite. Save your most high-energy music for your workouts. When eating, turn on tunes that relax you and keep things mellow. Such slower songs will prompt you to eat slower, which means eating less.<\/p>\n

Enjoy your own company<\/strong>
\nWhile there\u2019s no replacing a great meal enjoyed with good friends and family, if calorie control is one of your priorities, you\u2019re wise to have lunch solo on some days. Studies show that eating with others leads us to eat more. One study broke it down like this: Eating with one other person increased the amount of food that participants ate by 28 percent; with two others, 41 percent; and with six or more, 76 percent.<\/p>\n

Portion sizes<\/strong>
\nNutrition and weight-loss guides are filled with specific recommendations for how much to eat. But when you\u2019re dining out, who can tell what one serving, 3 ounces, or \u00bd cup really looks like? The easy way to get a handle on portion sizes is to equate the measurements to familiar objects.<\/p>\n

For example:<\/p>\n