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Put dangers of nighttime eating to rest
March is National Nutrition Month, and this year's theme is Step Up to Nutrition and Health. Nutrition is important all year long, and many of us think about food all day long.
Food has many purposes besides nutrition. We use it as a way to relax, for comfort and for distraction. Also, eating and other sedentary behaviors go hand in hand; we habitually eat while we watch television. Then we watch food-related commercials and go back to the kitchen for more.
There are many people who are cautious all day, some overly so, and then night comes. For some, more calories are consumed after dinner than the rest of the day. If nighttime eating is a challenge for you, you are not alone.
To help you control your nighttime eating, try these tips:
• Sip a cup of herbal tea. Put it in a special mug, and slow down to enjoy it.
• Find other activities to fill your time, and avoid mindless snacking. Take a class, get a good book to read, or go for a walk.
• Avoid eating while watching television.
• Eat adequately during the day so you won't be so hungry at night.
• Your snack at night can help fill in the nutrition you still need for the day. Have a bowl of cereal with fat-free milk and fruit or low-calorie yogurt. Low-fat popcorn is a whole grain.
• If you do have dessert, serve a small piece on a nice dish. Sit down and eat it slowly to truly enjoy it.
Registered dietitian Pat Palmisano is regional health promotion supervisor at Excellus BlueCross BlueShield. She can be reached at 798-4202. |
