Best Health – August-September 2019

your morning meal, such as nut butter, oatmeal

and boiled eggs, to make it more complete. “Work

your way up to foods that need more chewing, are

rich in fibre and are slower to digest,” she says.

What about a fruit-and-veggie-packed protein

smoothie? “I would consider it a temporary fix to get

you into the breakfast routine,” says Meghawache.

Breakfast shakes empty out of your stomach faster,

so t hey may not be a s sat iat i n g. Plus, t hey ca n be ea s-

ily chugged on the go, which doesn’t set you up for a

more mindful approach that a reformed meal skip-

per should adopt. “For the long term, I encourage

people to have something that takes time to eat so

that they can sit down and really set time aside for

the breakfast ritual,” she says.

MAKE MEALS A HABIT

“Set a meal and snack schedule, where you’re eating

around roughly the same time every day,” says reg-

istered dietitan and family nutrition expert Sarah

Remmer. That way, your body can learn to self-reg-

ulate over time. Even though you’re eating on a

schedule, Remmer recommends really tuning into

what your body is tel ling you. “ Pay at tention to your

hunger cues by eating when you feel slig ht ly hung r y

and stopping when you’re comfortably full,” she

says. You can always adjust your schedule to eat

earlier or later and a bit more or less as you get used

to noshing at regular intervals.

FOCUS ON SUPERFOODS

Making every meal count is especially important

if you’re missing one here or there. Breakfast,

lunch and dinner should be nutrient dense and

satiating. Remmer recommends focusing on high-

protein sources (such as meat, fish, beans, lentils

and dairy foods), as well as a variety of fruits and

vegetables, healthy fats (such as nuts, seeds and

avocado) and whole grains. You want to ensure

that you’re getting enough vitamins, minerals,

protein and fibre over the course of the day.

It might take more planning and focus at first,

but eventually your habits will shift and your body

will begin to know what it needs, says Megha-

wache. “Your body will just recognize that it’s

being well fed and will better regulate your appe-

tite,” she says. You may even stop reaching for

those convenience foods that you’re trying to avoid

in the mid-afternoon or evening because your body

is being properly nourished. “Some people notice

reduced cravings because they feel a little bit bet-

ter,” she says.

blood sugar is in constant f lux. You may also be

more likely to overeat when you do nosh because

you’re so famished.

Maybe you’re skipping one of your three square

meals intentionally, looking for some of the much-

touted health benefits of intermittent fasting (an

eating cycle that includes periods of fasting for

between 12 and 36 hours), such as lower choles-

terol levels, better blood sugar control and boosted

brain health? This style of eating does have proven

pluses. A systemic review published in Molecular

and Cellular Endocrinology in 2015 looked at 40

different studies and concluded that intermittent

fasting can be an effective way to lose weight. But

it has to be done right. It’s worth talking to a dieti-

tia n with experience in intermittent fa sting before

you begin so that they can run through your indi-

vidual health status and any potential problems

you might encounter with this regimen.

If you are not following an intermittent fasting

program and missing out on meals due to poor

planning or bad habits, don’t worry: We’ve got a fix

for that. Follow these strategies to start eating on

the regular for good.

BEGIN YOUR DAY WITH A BANANA

“I encourage people who skip breakfast to start

their day with fruit,” says Meghawache. Fruit is

simple, easily digested and won’t feel heavy in your

stomach. A bowl of mixed berries or some sliced

banana or melon is a good place to start, she says.

After a while, you can begin adding more foods to

HUNGER GAMES

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