Eating until you’re 80% full, a practice often associated with the Blue Zones where people tend to live longer, can be a part of your approach to a healthier and longer life.
Here’s how you can implement strategies to only eat until you are 80% full:
1. Mindful Eating: Practice mindful eating by paying close attention to your body’s hunger and fullness cues. Eat slowly, savour each bite, and listen to your body’s signals. Stop eating when you feel comfortably satisfied, but not overly full.
2. Smaller Portions: Serve yourself smaller portions than you might typically consume. This can help prevent overeating and allow you to assess your hunger levels accurately.
3. Use Smaller Plates: Eating from smaller plates can create the illusion of a fuller plate, which can satisfy your visual appetite while keeping portion sizes in check.
4. Drink Water Before Meals: Drinking a glass of water before meals can help reduce your appetite and lead to a feeling of fullness, making it easier to stop eating when you’re 80% full.
5. Plan Balanced Meals: Design your meals to include a balance of macronutrients (carbohydrates, proteins, and fats) and a variety of colourful fruits and vegetables. This ensures you get the nutrients your body needs without overeating.
6. Avoid Mindless Eating: Minimise distractions while eating, such as watching TV or using electronic devices. Focus on your meal to avoid overeating due to mindless snacking.
7. Listen to Your Body: Pay attention to your body’s signals of hunger and fullness. It’s important to distinguish between true hunger and eating out of habit or emotional triggers.
8. Regular Meals: Stick to regular meal times and avoid skipping meals. Skipping meals can lead to extreme hunger and overeating later in the day.
9. Practice Portion Control: When dining out, consider sharing an entrée or asking for a half portion to avoid oversized restaurant servings.
10. Learn from Blue Zones: Study the lifestyles of people in the Blue Zones, where longevity is common. Emulate other aspects of their lifestyle, such as physical activity, strong social connections, and a plant-based diet, to further enhance your “blue zone” approach to health and longevity.
Remember that adopting a “blue zone” lifestyle involves more than just dietary choices. Incorporating other factors like regular physical activity, strong social connections, and stress management can contribute to a longer and healthier life.
For more on creating your own Blue Zone, read the November issue of MiNDFOOD with centenarian, Iris Apfel on the cover.
