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Enjoyable Eating: Diet Dos and Don'ts

Posted by Cynthia M. Bulik, Ph.D., and Nadine Taylor, M.S., R.D. on July 11, 2008 11:50 AM

Enjoyable Eating can do a lot to lower diet-related anxiety and depression, increase self-confidence, decrease perfectionism and improve your relationship with food. It may even result in weight loss as you leave bingeing and overeating behind, although this shouldn't be your primary goal. But like everything else, Enjoyable Eating has certain guidelines that need to be respected.

Do's

  • Do eat what you really want, but make it a part of a generally healthy, balanced eating plan. (Don't live on just one or two kinds of food.)

     

  • Do prepare tasty, attractive, appealing meals and snacks for yourself.

     

  • Do honor the principles of good nutrition as much as possible, without pressuring yourself to consume the world's healthiest diet.

     

  • Do take time out, sit down and really pay attention to your food while you're eating, whether it's a meal or a snack.

     

  • Do slow down. It takes less food to gain the same amount of satisfaction when you cut it up, eat it at a leisurely pace, and relax while eating.

     

  • Do really taste your food, chew it slowly, and get as much enjoyment as you can out of every bite.

     

  • Do eat in response to hunger and stop as soon as you feel full, as often as possible.

    Don'ts

  • Don't label foods as "good" or "bad." All foods can be a part of a health-promoting, satisfying diet, as long as you don't overdo it in any one area. Calling a food "bad" makes it more alluring and can trigger bingeing.
  • Don't take the focus off your food by watching TV, reading, driving or doing computer work while eating.

     

    • Don't eat while standing over the sink, in front of the refrigerator, or while cooking.   Don't sacrifice healthy, regular eating in order to eat according to your hunger and satiety signals before they normalize. That is, if you feel hungry every five minutes, don't act on it. Conversely, if you don't feel hungry until 3:00 in the afternoon, eat your regular meals and snacks at the proper time anyway.   Don't compensate for overeating or bingeing by skipping meals, eating less, purging, exercising excessively, or taking laxatives or diuretics. This will just keep you on the Runaway Eating merry-go-round indefinitely.   Don't eat in response to your emotions.   Don't use alcohol or recreational drugs. These substances undermine your self-control and alter your perception. Cynthia Bulik, Ph.D., is the William R. and Jeanne H. Jordan Distinguished Professor of Eating Disorders at the University of North Carolina at Chapel Hill. She is also a professor of nutrition in the School of Public Health and the director of the UNC Eating Disorders Program. Nadine Taylor is a registered dietitian and chair of the Women's Health Council of the American Nutraceutical Association. She is the author of numerous health books and articles. Reprinted from Runaway Eating: The 8-Point Plan to Conquer Adult Food and Weight Obsessions by Cynthia M. Bulik, Ph.D., and Nadine Taylor, M.S., R.D. 2005 Cynthia M. Bulik, Ph.D., and Nadine Taylor, M.S., R.D. (January 2005; $14.95US/$20.95CAN; 1-59486-038-6) Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735. Or visit their Web site at www.rodalestore.com.
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    Source: Health & Wellness

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