People always need advice to improve their quality of life, below are some tips on eating habits for people to live a better life.... **1... Plan ahead:** The Nowruz holiday may cause concern for people who care about weight control because food is the focus of most parties....but people can address concerns like what to eat by planning ahead... - and focus more on consistency.... **2... Think about when to eat:** - Many families eat large meals at the wrong time of the day, for example in the afternoon... dir="LTR">3... chew food slowly:** - Eating slowly will not be easy, especially when the appetizers are varied... but we must remember that the faster we eat, the body will not have enough time to send the satiety message to the relevant receptors.... - This is while it takes 20 minutes to send the said messages to the brain.... - If you are not full after eating a plate of food and after eating a plate of food, it is better - Wait 1 minute until the clock e.. Spend a few seconds every Take a bite to get better results.... - Put the fork down after each bite to slow down your eating.... Try to control the whole eating behavior in this way.... **4... Don't forget dietary fiber:** - It is recommended to choose a snack before the party from vegetables and fiber-rich foods such as beans, so that the person stays full for a longer time.... **5.... Choose a small plate:** - Over the years, the size of the plates has become bigger, and this has caused overeating, followed by overweight and obesity... - At parties, you can ask the host to bring you a smaller plate if possible... **6... Be wise in consuming appetizers:** - Try to use more unfried vegetables or salad.... - If you have no choice but to eat fried food, take a small bite and don't try to eat it a second time.... - For dinner or lunch, fill half of your plate with vegetables and a quarter of it with a healthy protein source such as low-fat meat (preferably chicken, fish and grilled turkey) or beans and a quarter of it with a starch source such as whole grain bread or rice, preferably with vegetables and legumes.... **. - If the host wants to serve the food on your plate, you can politely say no and ask to put the required amount of food on the plate yourself or refuse to eat if you are full. **10....don't watch TV while eating:** - Research has shown that eating while watching TV is associated with unhealthy food choices and overeating. - It is recommended to avoid anything that distracts people from eating. - In addition, advertising about drinks and food with low nutritional value can increase the desire of people, especially children, to the mentioned items. **11... Desire for energy-rich foods:** - If you still think about it after consuming one or two dessert spoons, try to divert your thoughts towards your desired activities or meeting your guests so that your desire for these foods will decrease.... **12.... Drink enough water:** - Be careful about consuming energy drinks... - Try to use plain water instead of soft drinks (even diet soft drinks) at parties.... - If you are the host, you can make flavored water by adding some slices of lemon or cucumber and mint to the water and make it tasty... - It is better to use simple syrup or instead of tea, it is better to use syrup or fat tea instead. - Consuming vegetables is necessary for everyone, and it is more important for people who follow slimming diets or have diabetes... - Therefore, be sure to eat 5 to 7 servings of fruits and vegetables daily... - The advantage of this method is that it keeps a person full while not consuming much of the energy required for the day, and a significant part of the vitamins and minerals needed by the body is also provided. If there are not enough vegetables served at parties, you can offer to bring salad or cooked vegetables for the party... Start... **14... Do not consume more than one serving of energy-dense foods per day:** We have no control over the food craving environment around us, but we can manage the amount of food that enters our stomach... If you have to attend a party continuously, you can avoid overeating by following this tip... If you haven't gone to a party, forget this rule and use a low-energy snack instead of sweets and don't try to double the portion the next day... **15... Get enough sleep:** - If you have a habit of staying up at night and sleeping late during the holidays, reconsider this habit, because people who don't sleep enough tend to eat, especially high-fat and sugary foods... - The best way to compensate for eating more than usual is physical activity... - Try to stay away from the dinner table and enjoy group activities and group games with your family and friends. If you have a habit of snacking while preparing food and you cannot quit this habit At least keep low energy foods available and don't forget not to spike your blood sugar before the main meal.... Cooked or raw vegetables with small pieces of cheese can be a good choice.... **18.... Plan ahead and don't skip any meals:** - Some people try to eliminate the main meals or snacks during the day in order to have more space for the meal at the party.... - These people should know that if they are hungry, it will be difficult for them to control their food, and on the other hand, by consuming a large meal, they will face a sudden increase in blood sugar and insulin, which makes the process of fat storage be chosen to do it better and with less energy.. Carbohydrates, instead of eliminating food... **19... limiting the taste of food during Cooking:** - If you have to cook several types of food and eat them all several times, you may lose your appetite for the main meal in addition to eating snacks... Take action:** - Never think that you have to taste all the food on the table.... - It is recommended to leave some of your favorite food on the plate and remove the rest.... - For example: if several types of rice are served, it is better to limit yourself to one type.... - If you want to eat all the foods, choose a smaller amount of each... **21... Consciously think about what you eat:** - Most people at parties don't pay attention to what they eat and consume food unknowingly.... - It is recommended to drink water and avoid snacks when entering the party.... - When you are ready to eat, think about the foods and classify them as energy-rich foods, fried foods, desserts, cheese, etc. and as low-energy foods such as vegetables and low-energy foods including fried foods.. Buffet:** - Take the smallest plate available and try not to fill your plate with food.... - Try to choose the simplest food you like.... **23.... Be very careful about desserts:** It is better to consume dessert as little as possible.... If several types of dessert are served and you know that you cannot stop yourself after eating one bite, it is better to choose one that you like and skip the others.... Do not overdo it in this case either.... **24.... Do not use sauces:** Avoid using sauces or foods made with cream or mayonnaise.. You can use lemon or vinegar instead of salad... **25... Avoid overeating:** Even if you eat relatively healthy foods, avoid overeating. Pay attention to the food you consume.. > > Performing endoscopy and colonoscopy in the office with anesthesia and without pain with the lowest cost and the best quality for the well-being of dear patients > > To schedule an appointment, you can call (051) 38704066 every day... > > Office address: Mashhad, Kausar Blvd., between Kausar 2 and 4 - Farabi Building - 2nd floor **Gastroenterologist in Mashhad** ==================================== **\*Gastroenterologist in Mashhad\***Gastroenterologist in the office