( FOOD & NUTRITION )
FIVE TIPS TO STOP THE MINDLESS GRAZING
Nutritionist and celebrity chef Zoe Bingley-Pullin explains how to put an end to mindless grazing .
s a nutritionist , one of the most
A common complaints I hear about
is mindless grazing . It affects most of us and is usually worse towards the end of the day . Here are a few tips to help you give mindless grazing the flick and to restore some balance to your day .
Make friends with fibre
Fibre is not only essential for our health but can also make a huge impact on our appetite and interest in food . Unfortunately , most men and women are not getting enough daily fibre . Adult men need at least 30g per day and women 25g per day .
Starting the day with a fibre-rich breakfast and adding some fibre-laden foods to your lunch can help stabilise appetite over the course of the day . Some good options include :
• whole rolled oats for breakfast
• cooked grain porridge such as using brown rice , quinoa or barley or adding them to rice
• smoothie with oats , psyllium and LSA
• seeded bread topped with hummus and avocado
• roasting a batch of sweet potato , beetroot , potato and carrot and using in salads
• steaming or stir-frying cauliflower , cabbage , peas , broccoli , etc .
Put protein on the lunch menu
Many of us neglect protein at lunchtime and instead opt for a carbohydrate-dense meal , or skip lunch altogether . Understandably , this can lead to grazing all afternoon long . Opt for around 20g to 30g of protein at lunchtime as this will help to keep your appetite stable . You may also notice a decrease in the instances where you arrive at dinner feeling ravenous . Good sources of protein include lean meat , eggs , fish , hemp and chia seeds , raw nuts , legumes , dairy products and tofu .
Balance your snacks
To cease mindless grazing you need to make sure the snacks you are purposely choosing to eat , are well balanced . This means they contain a source of complex carbohydrates , protein and fats . If you can also squeeze in some vegetables then even better ! By having balanced snacks you won ’ t constantly be making endless trips to the fridge in search of more food . A few examples of balanced snacks include :
• Greek natural yoghurt , seasonal fruit and hemp seeds
• Roasted chickpeas and a piece of fruit
• Seed crackers and veg with avocado hummus
• Fruit and raw nuts
• Homemade oat , banana and seed slice .
But first , water !
The struggle to keep hydrated during winter is real . It can even lead to an insatiable appetite or poor concentration , both of which can trigger mindless grazing .
Too often , we mistake dehydration for hunger and blood sugar lows or a foggy brain ; leading us to think we need food .
Use warming drinks , such as herbal tea is a two-pronged solution offering both hydration and warmth !
Prioritise regular movement
Food aside , exercise and movement also plays an important role in regulating both our appetite , and our mood and concentration . I recommend taking a break from the screen every 30 to 60 minutes , and going for a short walk outdoors , if possible . This will help you see that a snack may not actually be what is needed to clear your mind . It ’ s also a great way to overcome boredom , which is sometimes the reason we end up mindlessly grazing .
Zoe Bingley-Pullin is a nutritionist , mother , chef and founder of ‘ Falling In Love With Food ’ an online program where each week members receive a meal plan , recipes and cooking videos , motivational interviews and access to an online community to support your journey .
OH ! MAGAZINE ( AUGUST 2018 ) 13