Techniques for Self-regulationHow do I regulate my food intake?

Technique #1

Eat slowly Cut food into smaller pieces Slow your rate of chewing

Technique #2

Allow 15 minutes to pass before eating more If you allow about 15 minutes to pass after you

begin to feel satisfied, you will usually find that you don’t need to continue eating

It takes approximately 15 minutes for the stomach to send the signals to the brain that the stomach is full

If you continue eating once you begin to feel satisfied, you may find that after 15 minute you feel too full

The National Heart and Blood Institution. The Guide to Behavior Change page. Available at: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm. Accessed March 15, 2009.

Technique #3

Eat a lot of vegetables Vegetables contain a good amount of water and

fiber which can make you feel fuller without the added calories

Vegetables such is…in particular, contain mostly water and not a lot of starch or sugar

This way you are also sure to get your daily servings of vegetables in before you fill up on less healthier foods

Technique #4

Serve meals in smaller dishes When preparing meals at home serve them up

on smaller plates and in smaller bowls When looking at the food, even before you start

eating, your brain will perceive that moderate portions do not appear meager or insufficient

You are more likely to be satisfied with a smaller portion of food as compared to that portion you would want on a larger plate

Technique #5

Stick to an eating schedule Try to eat your meals and snacks around the

same time every day This way your body will become accustom to

when it is time to be fed and when it is not Don’t skip meals or delay eating!

This will only make you hungrier and want to eat more later

Wrap Up(Key Points)

Remember the techniques for self-regulation of food intake are: Eat slowly Allow 15 minutes to pass before eating more Eat a lot of vegetables Serve meals on smaller dishes Stick to an eating schedule

Mini-QuizSee if you can answer the following questions. Try to answer each question before advancing to the

next slide.

Question 1: When preparing meals yourself at home, you want to be sure to serve them on large dishes so the food appears smaller.

a. This statement is true.

b. This statement is false.

Mini-Quiz

ANSWER 1: The following statement is false. The opposite actually true. You want to serve meals on smaller plates so that the food appears larger.

Question 2: What is it about vegetables that causes you to get full off of them faster than some other foods?

a. They contain a large amount of water and fiber.

b. The contain a large amount of water and sugar.

c. They are colorful and this makes you feel more full.

d. They contain so many vitamins and minerals that fill you up quickly.

Mini-Quiz

ANSWER 2: A, most vegetables contain a good amount of water and fiber which contribute to making you feel full without the added calories.

Question 3: Fill in the blanks with the appropriate responses.

Eating slowly ____, and waiting 15 minutes before you ask for seconds ______.

a. Is a bad idea; is a good idea

b. Is a good way to eat less; is also beneficial

c. Will make you more hungry; has no effect

d. None of the above options work

Mini-Quiz

ANSWER 3: B, eating slowly and waiting 15 minutes before asking for seconds or getting more food to eat, are both good ways to eat less.