Mindful Eating

Jann Hartman

Mindful eating is my new goal. I just attended a weight loss seminar for seniors here at my retirement community. The first thing the speaker reminded us of was that the first step to losing weight is to stop gaining…MAINTENANCE. Look at the foods you need to stay healthy and eliminate or lessen those that provide little or no nutrition.

Here are some helpful hints to help you achieve that goal:

• Try eating smaller portions.
• Stay away from the AYCE (all you can eat) places or buffets.
• Use smaller plates (luncheon rather than dinner plates).
• Read labels and make good choices.
• Drink water and other non-caloric beverages.
• Brush your teeth after dinner (or planned snack) to end eating for the day.

Using an app to track the foods you eat may also be helpful. There are several free ones that you can download and use. They can track your daily calories, carbs, proteins and more. Two apps I recommend checking out are MyFitnessPal and Lose It!

Another good resource is the DASH Eating Plan, developed by the National Institutes of Health (NIH). DASH, which stands for Dietary Approaches to Stop Hypertension, consists of nutrient-dense meals based around whole grains, low-fat dairy products, vegetables and fruits, and includes fish, poultry, beans, nuts and healthy oils. You can learn more at www.nhlbi.nih.gov/education/dash-eating-plan.

The Mediterranean Diet is another heart-healthy eating plan. It emphasizes fruits, vegetables, legumes and whole grains and includes fewer ultra-processed foods and less meat than a typical Western diet. It is also readily available and adaptable. People needing a bit of assistance sticking to a diet might consider joining a group like Weight Watchers.

Most areas of the U.S. have a local Area Agency on Aging that often have free classes online. Check your local 55+ communities for programs which are often open to the public. Diabetes nutrition classes are available for those who qualify with referral from your doctor. If you aren’t yet eligible, see if you can accompany a diabetic friend. The diabetic diet now concentrates on counting carbs and calories rather than the intensive exchange-type diets that were frankly hard to follow.

Many have started small groups of like-minded friends who meet online and/or in person. It has been helpful to exchange ideas, recipes and more. It can be as simple as an email group or even a Facebook group. Make it fun and informative. Enjoy!