Did I just Eat That?
How to overcome mindless eating habits
By: Amanda Eskola, MSW, LCSW, CSAC
Behavioral Health Therapist
It is a common phenomenon to eat food when one is not hungry. A person
might eat food when bored, stressed out, or while socializing other people.
Mindless eating habits develop for a variety of reasons: limited awareness about
the role food play in our lives, not preplanning, or lack of healthy coping skills.
While the occasional indulgence might not be detrimental, frequent visits to the
refrigerator, vending machine, food pantry, etc., can be counterproductive to
healthy weight loss or management and potentially to your overall health.
What can you do to reduce mindless eating habits? One of the first things to
be aware of is portion size. In 2013, the British Heart Foundation conducted a
research study 1 that showed portion sizes have doubled from twenty years ago.
This research correlates with other studies showing how restaurant portions have
almost quadrupled during this same period. These findings also hold true in the
United States. According to the National Institutes of Health, “you would consume
1,595 more calories than if you had the same foods at typical portions served 20
years ago.”2
Beat the portion size battle with the following tips:
 Read food labels to identify the correct portion size and measure it out
 Do not eat directly from the package; portion out the serving into a
different container
 At a restaurant, order your entrée and put half in a to-go box
 “Clean Plate Club” is not a realistic expectation; eat until you feel full
Other methods to counteract mindless eating habits are from the National
Mindless Eating Challenge3 conducted by Cornell University in 2012:
 Keep kitchen counters clear of all foods but the healthy ones (this
can include your desk, office, etc.)
 Eat something hot for breakfast within the first hour of waking up
 Do not go more than four hours without eating something
 Put down your fork between bites to slow down your eating
If emotions or boredom trigger mindless eating behaviors, try some of the
following strategies:
 Call and talk to a friend or family member
 Go for a walk or any other form of physical activity
 Write it down – keep a journal
 Enjoy hobbies or do something enjoyable (Try new things)
The next time you feel hungry and/or are tempted to reach for something
to eat, ask yourself if you are truly hungry. Asking yourself that question can help
you make healthier choices, which will benefit not only your health but also your
efforts to maintain a healthy lifestyle.
References:
1. http://www.nationofchange.org/food-portion-sizes-double-over-20-years-people-growfatter-1383734122
2. http://www.nhlbi.nih.gov/health/educational/wecan/news-events/matte1.htm
3. http://foodpsychology.cornell.edu/outreach/mec.html