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Healthy eating is not only about food, but also spatial factors and eating habits. So before the clock strikes dinner time, consider your dining space and change bad eating habits as they can be the key to helping you and your family enjoy a healthy dinner. together.
1. Keep the dining space clutter-free
Dinner is the best time of the day for the family to spend time together. One of the ways to have a healthy dinner is to improve the dining space.
A messy kitchen and dining room is like a messy classroom, it will distract you from eating like you lose focus on studying. A study has shown that being distracted while eating dinner can increase the risk of snacking later. By taking the time to organize or redecorate your dining space, you'll be more inclined to use and enjoy the space.
2. Choose a seat at the dining table
You should choose to sit at the dining table and not elsewhere, as it can help improve eating posture, reduce distractions and enhance concentration during dinner. Another study found that another benefit of having dinner at the table is to help balance your body weight.
3. Serve from the kitchen
When food is placed on the kitchen counter, you can use your hands to pick up the food and eat it right in the kitchen before serving it on the table. This will fill you up early and reduce your appetite during dinner. Therefore, you should just sit at the dining table and wait for the dishes to be presented.
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4. Choose smaller glasses and plates
It is human nature to fill the space on the plate with food. So if you take a large plate and fill it with food, you may end up eating more than you need. Instead, you should choose a smaller plate or glass to still feel satisfied because you can see a full plate of food and a full glass of water, but still ensure moderate consumption.
5. Don't watch TV or phone during mealtime
Important advice for children and adults to have a healthy dinner is to turn off the TV and power off the smartphone. Using technology devices only makes you more distracted during mealtimes, reducing your ability to sense signs of hunger and fullness. This can cause you to eat too much or too little during dinner time.
6. Let dinnertime be an opportunity to bond
Whether you eat rice with family or friends, in addition to food, communication also plays an important role. Research shows that children who eat more family meals perform better in school and have lower rates of anxiety and depression.
There are many ways to make dinner healthy, this is also an important meal, so you should not fast at night, but apply a healthy, scientific diet to ensure nutrition for your body. body, fun without gaining weight.
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Reference source: mayoclinic.org
