We are often told to listen to our bodies to know when to stop eating. Although the body has mechanisms to control hunger and satiety, several external factors can take over.
We are constantly stimulated by the food environment: food is available at all times and on every street corner. At the convenience store, at the pharmacy, at the gas station, at the cinema, at school, at work … And when it is not a snack counter or vending machines that require our attention, these are advertisements. It can sometimes be difficult to assess whether hunger is real or whether it is triggered by this constant access to food and numerous exposures to stimuli.
Advertisements cannot be ignored; they are everywhere. However, you can realize the impact of their presence.
Small, medium or large portion?
Whether in supermarkets or restaurants, portions have steadily increased in recent decades. And the larger the serving size of a food, the more you eat. Even at home, simply serving yourself a larger portion leads you to eat more, without realizing it.
By asking for small portions, ordering appetizers instead of the main course, sharing plates with your diners or serving the meal on small plates, you automatically reduce the portion.
Mixtures That Defy Satiety
Mixtures of textures, colors and flavors can also disrupt hunger and satiety signals. It is indeed more difficult to respect your hunger when you eat a food that is both sweet and salty, crunchy and creamy. The pleasure associated with these multisensory experiences could be one of the causes of overconsumption. Take advantage of this phenomenon to increase your consumption of vegetables and fruits, for example, by making mixed vegetables, fruit salads, dips …
The Light Food Trap
Foods that carry a claim such as “reduced in” or “light” or “light” encourage overconsumption. We have the impression that we can eat a lot more because the food is less caloric, which makes us consume as many, if not more calories!
Calories to drink
Soft drinks, fruit juices or cocktails, energy drinks, alcohol and flavored coffees: these are drinks that can contain large amounts of calories. However, liquid foods do not have the same satiating effect as solid foods.