4 Kitchen Hacks to Conquer Mindless Eating
We have to admit, few things are as relaxing as diving into the couch with a bowl of popcorn to binge watch your favorite show. And we totally get how easy it is to polish off a giant bowl of popcorn (or something equally delicious) by the second episode. Somewhere between the buildup to the episode cliffhanger and the next plot twist… well, you can forget you were even eating. But we’re here to tell you that you can eat right and enjoy some popcorn and binge watching. And that being mindful about how much you’re eating might be easier than you think — thanks to some tried-and-true kitchen hacks, including one involving an optical illusion called the “Delboeuf effect.” The technical term for TV-and-popcorn binges is mindless eating, which, as you might have guessed, is when you eat without paying attention to your food. This is a topic that has been researchedquite a bit. A lot of things can tempt you into eating mindlessly, like a giant buttery bowl of popcorn. Your food environment — meaning your kitchen, dining area, even the dishes you eat on — can also have a big impact. So we’ve gathered these four kitchen hacks, based on strategies Habit Coaches use, to help you revamp your surroundings. You can use these hacks to beat mindless eating, or you can use them to encourage yourself to eat more of a certain food, like ones recommended in your personal nutrition plan.
1. STORE YOUR GROCERIES ON A SMARTER SHELF.
You’ve probably heard of “out of sight, out of mind”: if you don’t see something for a while, you’ll forget all about it. But did you know the opposite is also true, and it applies to food? When you see a food in front of you, you may be more likely to eat it — and maybe even eat a larger portion. The good news: Outsmarting your eyes is easier than you’d think. Say your Habit nutrition plan says walnuts are one of your Hero Foods. You’ll be more likely to reach for them if you place them on the counter in your most beautiful bowl, rather than tucked away somewhere in a snack drawer. The top shelf of your fridge or at the front of a cabinet are also good options. And those chocolate chip cookies your partner brought home? Give them a nice out-of-the-way spot in the back of a cabinet and you’ll be less likely to snack on them the next time you wait for water to boil. Our coach Janelle Connell, RDN has seen this strategy work particularly well with parents: “A lot of parents keep treats in the house for their kids. By taking a minute to rearrange the pantry, they can make sure the treats actually end up being eaten by the kids — not by a hungry mom or dad who’s trying to cook dinner at the same time.”
2. SERVE YOUR SNACKS FROM A SMALLER PACKAGE.
It might seem obvious that you’re likely to eat more candy from a king-sized bag than a fun-sized one. But that same logic also applies to more wholesome snacks, like the popcorn we mentioned. Serve it from a larger package, and you might end up eating more than you think. Sure, you could go out and buy all your snacks in smaller packages. But if you like bulk discounts as much as we do, the solution could be as simple as pre-portioning some onto a plate instead of eating out of the package. You can even be strategic about the type of dish you choose.
3. PICK YOUR PLATE STRATEGICALLY.
Experts agree that large plates often mean larger portions. That’s because a large plate tricks your eyes into thinking your portion looks small. Then, you’re likely to serve yourself a little extra to make it look more substantial. The color of your dish also makes a difference. If your plate is the same color as the food you’re eating, they might form an optical illusion called the Delboeuf effect. Your eyes might have a hard time judging the portion size, and you might be inclined to serve yourself more. But here you can also outsmart your eyes and serve yourself more or less, depending on the food. Let’s say your blood and genetic indicators say you should be mindful of your carb intake. The next time you serve yourself white rice, reach for your most colorful small plate. And if your nutrition plan calls for more greens? Reach for the biggest plate you have.
4. MAKE YOUR KITCHEN AND EATING AREA A SCREEN-FREE ZONE.
Chances are, your day involves some type of screen — according to Nielsen, the average American spends more than 10 hours a day staring at one. Eating in front of one can take your attention away and make you more likely to ignore your body’s “full” signals. That doesn’t mean you can’t ever nosh on something delicious while you watch your favorite show. Like all the hacks above, you can break this one out when it’ll have the most impact. Say your nutrition plan calls for more protein and less starch on your plate — but you’re someone who really loves starches. As you adjust to your new eating style, switch off the screens and make your mealtime about you and your food’s flavors. These hacks aren’t one-size-fits-all advice, so your best bet is to pick the ones you think will work well for you. And if you’re already a Habit customer, a Habit nutrition coach can help you figure that out. Each of these hacks are subtle ways to give your food a little extra attention. Use your favorite ones to set yourself up for success, whether that means reminding yourself to eat some walnuts this week or sticking to just the right amount of popcorn tonight.
